Quinoa Upma Recipe
User Reviews
5
Quinoa Upma Recipe
Description
The recipe starts by rinsing quinoa thoroughly, then roasting it lightly alongside aromatic spices like mustard seeds and urad dal in canola or safflower oil. Onions, cashews, ginger, and chilies are cooked until soft, bringing in a balance of mild spice and crunch. Fresh curry leaves and optional asafoetida deepen the flavor profile with traditional South Asian notes.
Carrots and peas add sweetness and color, while water and salt cook the quinoa mixture into a fluffy grain dish. After resting, the upma is fluffed and garnished with chopped cilantro and a squeeze of lemon juice for acidity. The result is a textured and flavorful quinoa dish with fragrant spices and fresh accents.
Quinoa Upma can be served as a breakfast dish alongside hot masala chai or as a wholesome side dish at lunch or dinner. Adjust chili levels to taste, and add dried fruit or currants for a touch of sweetness if desired.
If using cooked quinoa, add it directly with peas and salt to the pan, heat briefly, then let rest before serving to maintain fluffiness.
Ingredients
- 1 cup quinoa uncooked
- 1 tsp canola oil organic, or safflower oil
- 1/2 tsp mustard seeds
- 1/2 tsp urad dal split black gram or use mung dal (petite yellow lentils)
- 1 green chili remove seeds to adjust spice if needed, chopped
- asafoetida optional (omit to make gluten-free or use certified gf asafetida, a generous pinch; hing
- 10 curry leaves fresh or frozen
- 1/2 cup onion red, finely chopped
- 2 Tbsp cashews chopped
- 1/2 inch ginger 1 tsp grated, minced
- 1/2 cup carrot chopped
- 1/2 cup pea fresh or frozen (thawed)
- 1/2 to 3/4 tsp salt
- 2 cups water
- cilantro for garnish
- lemon juice for garnish
Instructions
- Wash the quinoa several times, drain and keep aside.
- In a medium skillet, add oil and heat at medium. When the oil is hot, add mustard seeds and urad dal and let them sputter or sizzle for 15 seconds.
- Add chili, asafeotida and curry leaves and cook for half a minute.
- Add onions and cashews and cook for 4 to 5 minutes or until translucent.
- Add ginger, carrots, and cook for 2 minutes.
- Add quinoa and roast for 2 minutes with the veggies.
- Add salt, water, peas, cover and bring to a boil. Reduce heat to low-medium, cover and cook for 15 minutes. Let the quinoa sit covered for 5 minutes. then uncover, fluff and serve. Garnish with cilantro and generous lemon juice. Serve as a side, or as breakfast with hot masala chai.
Notes
- Cook with a heavy-bottomed pan to avoid burning and ensure even roasting of spices and quinoa.
- Using cooked quinoa: add 2.5 cups of cooked quinoa in step 7 with salt, peas, and a splash of water. Heat mixture briefly, then let sit covered for 5 minutes.
- Optionally add currants or other dried fruit along with cashews for sweetness.
- Nutritional info is based on one serving.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 225 kcal
% Daily Value*
| Calories | 225kcal | 11% |
| Carbohydrates | 34g | 11% |
| Protein | 8g | 16% |
| Fat | 6g | 9% |
| Sodium | 494mg | 21% |
| Potassium | 367mg | 8% |
| Fiber | 5g | 20% |
| Sugar | 2g | 4% |
| Vitamin A | 2905IU | 58% |
| Vitamin C | 61mg | 68% |
| Calcium | 44mg | 4% |
| Iron | 2.6mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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