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5.0 from 21 votes

Quinoa Upma Recipe

Quinoa Upma Recipe. Indian Savory Breakfast or Side with Quinoa with mustard seeds, toasted cashews, carrots and peas. Vegan Gluten-free Soy-free Recipe.

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

Ingredients

  • 1 cup uncooked quinoa
  • 1 tsp organic canola 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 chopped remove seeds to adjust spice if needed
  • a generous pinch of asafeotida hing optional (omit to make gluten-free or use certified gf asafetida)
  • 10 curry leaves fresh or frozen
  • 1/2 cup finely chopped red onion
  • 2 Tbsp chopped cashews
  • 1/2 inch ginger minced 1 tsp grated
  • 1/2 cup chopped carrots
  • 1/2 cup peas fresh or frozen (thawed)
  • 1/2 to 3/4 tsp salt
  • 2 cups water
  • cilantro and 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

  • Make this with cooked quinoa: Use 2.5 cups of cooked quinoa and add to the pan at step 7 with salt, peas and a splash of water. Mix well. Cover and cook for 2 minutes to heat up. Let sit for 5 minutes before serving.
  • Add currants or other dried fruit along with cashews.
  • Nutritional information based on one serving

Nutrition Information

Calories 225kcal (11%) Carbohydrates 34g (11%) Protein 8g (16%) Fat 6g (9%) Sodium 494mg (21%) Potassium 367mg (10%) Fiber 5g (20%) Sugar 2g (4%) Vitamin A 2905IU (58%) Vitamin C 61mg (68%) Calcium 44mg (4%) Iron 2.6mg (14%)

Nutrition Facts

Serving: 4Serving

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.