Indian Quinoa Upma
A wholesome Indian twist on the classic upma, where nutty quinoa replaces semolina. Tempered with mustard seeds, curry leaves, and chana dal, then loaded with tender vegetables, this is a protein-packed breakfast or light dinner that comes together in under 25 minutes.
For 4 servings
- prep · ~5 min
Rinse and prep the quinoa.
Rinse quinoa under cold water in a fine mesh strainer for 30 seconds. Drain well. Finely chop the onion, carrot, ginger, and slit the green chilies lengthwise.
- boil · ~15 min
Cook the quinoa.
1.Bring 2 cups of water to a boil in a medium saucepan over high heat.2.Add the rinsed quinoa and salt. Stir once, reduce heat to low, and cover.3.Simmer until water is absorbed and quinoa is fluffy, about 12-15 minutes.4.Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.TIPDon't stir while simmering — it makes quinoa mushy. Keep the lid on. - temper · ~4 min
Make the tempering.
1.Heat oil in a kadai or wide pan over medium heat until shimmering.2.Add mustard seeds and let them splutter completely (30-45 sec).3.Add cumin seeds and let them sizzle until fragrant (15 sec).4.Add chana dal and urad dal. Sauté until they turn golden brown (1-2 min).5.Add curry leaves and slit green chilies. Fry until leaves are crisp (30 sec).TIPDon't burn the chana dal — golden brown is the cue. Dark brown means bitter. - saute · ~6 min
Cook the vegetables.
1.Add chopped ginger to the pan and sauté for 20 seconds until fragrant.2.Add chopped onion and cook until translucent (3-4 min).3.Add chopped carrot and green peas. Sauté for 2 minutes until slightly tender.TIPKeep the vegetables slightly crisp for a pleasant bite — don't overcook them. - mix · ~2 min
Combine quinoa with the tempering.
1.Add the cooked quinoa to the vegetable mixture in the kadai.2.Gently toss everything together until well combined and heated through (2 min).3.Turn off the heat and squeeze fresh lemon juice over the upma.TIPToss lightly with a fork rather than stirring aggressively to keep the quinoa fluffy. - garnish
Garnish with fresh coriander and grated coconut. Serve hot.
1.Sprinkle chopped coriander leaves and grated fresh coconut on top.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse quinoa thoroughly to remove its natural bitter coating (saponin) before cooking.
- 2Toast the quinoa in a dry pan for 2 minutes before boiling for a nuttier flavor.
- 3Let the quinoa rest covered after cooking for 5 minutes to achieve fluffy grains.
- 4Add the lemon juice off heat to preserve its bright, fresh acidity.
- 5Garnish with fresh coconut just before serving to keep its delicate texture intact.
- 6Use frozen peas directly without thawing to retain their sweetness and color.
- 7For a non-stick finish, coat the cooked quinoa lightly with oil before mixing in veggies.
Adapt it for your goals.
Low-oil
Use a non-stick pan and reduce oil to 1 teaspoon. Dry-roast the dals in the pan before adding a splash of water to temper. Perfect for those watching their fat intake.
high proteinHigh-protein
Add 1/4 cup of cooked or canned chickpeas along with the vegetables, and top with a spoonful of Greek yogurt for extra protein post-workout.
jainJain
Skip the onion, garlic, and ginger. Use asafoetida (hing) in the tempering instead, and replace onion with extra carrots and zucchini for a Jain-friendly version.
veganVegan
Skip the optional ghee and use only vegetable oil. The recipe is already vegan-friendly — just ensure the garnishes are plant-based.
spicySpicy
Add 1 teaspoon of red chili flakes or a finely chopped bird's eye chili along with the green chilies for an extra kick. Great for spice lovers.
Why this is on our healthy list.
High in Plant Protein
Quinoa is a complete protein, containing all nine essential amino acids, making this dish an excellent plant-based protein source for vegetarians.
Rich in Fiber
Quinoa and the lentils (chana dal, urad dal) provide soluble and insoluble fiber, supporting healthy digestion and sustained energy release.
Packed with Antioxidants
Curry leaves, coriander, and fresh coconut are rich in antioxidants that help combat oxidative stress and support overall wellness.
Good Source of Iron
Quinoa and lentils contribute dietary iron, which is important for oxygen transport in the blood, especially beneficial for those on plant-based diets.
Frequently asked questions
Yes, both work well. White quinoa is fluffier; tricolor adds a slightly firmer texture and nuttier flavor. Adjust cooking time by 1-2 minutes for tricolor.
