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Quinoa Upma (Healthy Quinoa Recipe)

Quinoa upma is a nutritious, hearty upma variant made with nutty quinoa seeds, vibrant seasonings and heathy mixed veggies. Make it for breakfast or brunch!

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 2
Calories: 327 kcal
Course: Breakfast
Cuisine: Indian

Ingredients

  • ½ cup quinoa
  • 1.5 tablespoon oil - any neutral tasting oil
  • ⅓ cup finely chopped onions or 1 small to medium-sized
  • ½ teaspoon finely chopped ginger or ½ inch ginger
  • 1 teaspoon chopped green chilies or 1 to 2 green chilies - chopped
  • 1 dry red chili - stem and seeds removed, optional
  • 1 pinch asafoetida (hing) - optional
  • 7 to 8 curry leaves
  • ½ teaspoon mustard seeds
  • ½ teaspoon cumin seeds
  • ½ teaspoon urad dal (husked and split black gram)
  • ½ teaspoon moong dal (yellow mung lentils)
  • ⅓ cup finely chopped carrots or 1 small carrot
  • ¼ cup finely chopped french beans 5 to 6 french beans
  • ⅓ cup green peas - frozen
  • 1 cup water
  • salt as required
  • 2 tablespoons chopped coriander leaves (cilantro)

Instructions

    Cup of Yum
  1. Take the quinoa in a fine mesh strainer and rinse well in running water. Drain the water and set aside.
  2. Heat the oil in a pan. Keep the heat to a low. Add mustard seeds.
  3. Once the mustard seeds begin crackling, then add cumin seeds, urad dal and moong dal or chana dal.
  4. Stir often and fry on a low heat until the urad dal and moong dal turn golden.
  5. Then add finely chopped ginger, chopped green chilies, dry red chili and a pinch of asafoetida (optional). Fry on low heat for about half a minute.
  6. Next add finely chopped onions and curry leaves.
  7. Stir and sauté on a low to medium heat till the onions become translucent and soften.
  8. Then add finely chopped carrots, finely chopped french beans and frozen green peas. Mix well.
  9. Sauté on a low heat for two minutes.
  10. Then add the quinoa and mix very well again.
  11. Sauté for a minute or two on low heat.
  12. Add water and mix again.
  13. Add salt as per taste. Check the taste of the water and add more salt if needed.
  14. Cover the pan with its lid and simmer on a low heat till the quinoa seeds are cooked, softened, look translucent and fluffy.
  15. Once or twice you can stir the quinoa while the seeds are being cooked.
  16. When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the heat.
  17. Add the chopped coriander leaves.
  18. Give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges or coconut chutney or lime pickle.

Notes

  • Quinoa to water ratio: For one measure of quinoa, I add double the amount of water. I always cook quinoa covered in a pan and this proportion works very well for me. 
  • Rinsing quinoa: Always rinse quinoa seeds whether they are pre-rinsed or the regular variety. Rinsing helps in removing the bitterness that comes from saponin present on the seeds. Agitate or rub the seeds while rinsing.
  • Veggie variations: Feel free to add vegetables like chopped broccoli, shredded cabbage, finely chopped or shredded carrots, green peas, chopped snap peas, frozen corn, grated beets or chopped bell peppers.
  • Gluten-free variation: To make a gluten-free recipe, either skip adding asafoetida or use gluten-free asafoetida.
  • Scale: Easily scale up the recipe to make a serving of four.

Nutrition Information

Calories 327kcal (16%) Carbohydrates 43g (14%) Protein 9g (18%) Fat 14g (22%) Saturated Fat 1g (5%) Sodium 633mg (26%) Potassium 505mg (14%) Fiber 7g (28%) Sugar 6g (12%) Vitamin A 5563IU (111%) Vitamin B1 (Thiamine) 1mg Vitamin B2 (Riboflavin) 1mg Vitamin B3 (Niacin) 30mg Vitamin B6 1mg Vitamin C 68mg (76%) Vitamin E 6mg Vitamin K 14µg Calcium 64mg (6%) Vitamin B9 (Folate) 408µg Iron 3mg (17%) Magnesium 107mg Phosphorus 258mg Zinc 2mg

Nutrition Facts

Serving: 2Serving

Amount Per Serving

Calories 327

% Daily Value*

Calories 327kcal 16%
Carbohydrates 43g 14%
Protein 9g 18%
Fat 14g 22%
Saturated Fat 1g 5%
Sodium 633mg 26%
Potassium 505mg 11%
Fiber 7g 28%
Sugar 6g 12%
Vitamin A 5563IU 111%
Vitamin B1 (Thiamine) 1mg
Vitamin B2 (Riboflavin) 1mg
Vitamin B3 (Niacin) 30mg
Vitamin B6 1mg
Vitamin C 68mg 76%
Vitamin E 6mg
Vitamin K 14µg
Calcium 64mg 6%
Vitamin B9 (Folate) 408µg
Iron 3mg 17%
Magnesium 107mg 27%
Phosphorus 258mg
Zinc 2mg

* Percent Daily Values are based on a 2,000 calorie diet.