Indian Quinoa Upma
A healthy, modern twist on the classic South Indian upma. Fluffy quinoa is cooked with a fragrant tempering of spices and mixed vegetables for a nutritious and filling breakfast.
For 4 servings
Prepare the quinoa and vegetables.
Rinse the quinoa thoroughly in a fine-mesh sieve under cold running water until the water runs clear. Finely chop the onion and carrot, grate the ginger, and slit the green chilies.
TIPRinsing quinoa is important to remove its natural coating, called saponin, which can taste bitter.Make the tempering and sauté aromatics.
- Heat oil in a medium-sized pot or pan over medium heat.
- Add the mustard seeds and let them splutter.
- Add the urad dal and sauté until it turns light golden.
- Add the curry leaves, slit green chilies, and chopped onion. Sauté for 2-3 minutes until the onions are soft and translucent.
TIPKeep the heat on medium to prevent the dal and spices from burning.Cook the vegetables.
- Add the grated ginger and sauté for another minute until fragrant.
- Add the chopped carrots and green peas to the pan.
- Stir well and cook for 2-3 minutes until the vegetables are slightly tender.
Cook the quinoa.
- Add the rinsed quinoa to the pot and stir to combine with the vegetables.
- Pour in the water, add the salt, and bring the mixture to a rolling boil.
- Once boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer.
TIPA tight lid is key to steaming the quinoa perfectly. Avoid opening it while it cooks.Rest and fluff the upma.
After 12 minutes of simmering, turn off the heat but keep the lid on. Let the upma rest for 5-10 minutes. This allows the quinoa to absorb any remaining moisture and become fluffy.
Finish and serve.
- Open the lid and gently fluff the quinoa upma with a fork.
- Stir in the fresh lemon juice and chopped coriander leaves.
- Serve hot.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a nuttier flavor, you can dry roast the quinoa in the pan for a minute before adding water.
- 2Feel free to add other vegetables like bell peppers, corn, or green beans.
- 3If the upma seems dry, you can sprinkle a little hot water before the resting step.
- 4For extra crunch, you can add a tablespoon of roasted peanuts or cashews with the tempering.
Adapt it for your goals.
High protein
Stir in 1/2 cup of crumbled paneer or firm tofu along with the lemon juice at the end for a protein boost.
kid friendlyKid friendly
Omit the green chilies to make it non-spicy. You can also add a teaspoon of sugar to balance the flavors for kids.
quickQuick
Use pre-chopped or frozen mixed vegetables to cut down on preparation time.
Why this is on our healthy list.
Complete Protein Source
Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein source ideal for vegetarians and vegans.
High in Dietary Fiber
The high fiber content from quinoa and vegetables aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
Rich in Minerals
Quinoa is packed with important minerals like magnesium, iron, and manganese, which support bone health, energy production, and antioxidant functions.
Frequently asked questions
Yes, Quinoa Upma is very healthy. Quinoa is a complete protein, high in fiber, and gluten-free. Combined with vegetables, it makes for a balanced, nutritious, and filling meal, especially for breakfast.