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Quinoa Upma Recipe
5 from 21 votes

Quinoa Upma Recipe

Quinoa Upma is a savory Indian-inspired dish where roasted quinoa is cooked with mustard seeds, urad dal, curry leaves, and fresh vegetables like onions, carrots, and peas. Flavored with green chili, ginger, and optional asafoetida, it results in a fluffy, aromatic grain dish often eaten as breakfast or a side. A garnish of cilantro and lemon juice adds freshness and brightness to the nutty quinoa base.

Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
Servings: 4
Calories: 225 kcal
Course: Breakfast
Cuisine: Indian

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

    Cup of Yum
  1. Wash the quinoa several times, drain and keep aside.
  2. 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.
  3. Add chili, asafeotida and curry leaves and cook for half a minute.
  4. Add onions and cashews and cook for 4 to 5 minutes or until translucent.
  5. Add ginger, carrots, and cook for 2 minutes.
  6. Add quinoa and roast for 2 minutes with the veggies.
  7. 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

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%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 225

% 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.