Quinoa Upma is a nutritious and hearty variation of traditional upma made with quinoa, mixed vegetables, and simple seasonings. The nutty quinoa pairs well with spices and fresh veggies for a wholesome dish. Serve it for breakfast or brunch as a healthy meal option.

Recipe Snapshot

  • Prep time: 10 minutes
  • Cook time: 20 minutes
  • Total time: 30 minutes
  • Yield: 2
  • Category: Breakfast
  • Cuisine: Indian

Ingredients

  • ½ cup quinoa
  • 1.5 tablespoon oil (- any neutral tasting oil)
  • ⅓ cup finely chopped onions (or 1 small to medium-sized)
  • ½ teaspoon finely chopped ginger (or ½ inch ginger)
  • 1 teaspoon chopped green chilies (or 1 to 2 green chilies - chopped)
  • 1 dry red chili (- stem and seeds removed, optional)
  • 1 pinch asafoetida ((hing) - optional)
  • 7 to 8 curry leaves
  • ½ teaspoon mustard seeds
  • ½ teaspoon cumin seeds
  • ½ teaspoon urad dal ((husked and split black gram))
  • ½ teaspoon moong dal ((yellow mung lentils))
  • ⅓ cup finely chopped carrots (or 1 small carrot)
  • ¼ cup finely chopped french beans (5 to 6 french beans)
  • ⅓ cup green peas (- frozen)
  • 1 cup water
  • salt (as required)
  • 2 tablespoons chopped coriander leaves ((cilantro))

Method

  1. Take the quinoa in a fine mesh strainer and rinse well in running water. Drain the water and set aside.
  2. Heat the oil in a pan. Keep the heat to a low. Add mustard seeds.
  3. Once the mustard seeds begin crackling, then add cumin seeds, urad dal and moong dal or chana dal.
  4. Stir often and fry on a low heat until the urad dal and moong dal turn golden.
  5. Then add finely chopped ginger, chopped green chilies, dry red chili and a pinch of asafoetida (optional). Fry on low heat for about half a minute.
  6. Next add finely chopped onions and curry leaves.
  7. Stir and sauté on a low to medium heat till the onions become translucent and soften.
  8. Then add finely chopped carrots, finely chopped french beans and frozen green peas. Mix well.
  9. Sauté on a low heat for two minutes.
  10. Then add the quinoa and mix very well again.
  11. Sauté for a minute or two on low heat.
  12. Add water and mix again.
  13. Add salt as per taste. Check the taste of the water and add more salt if needed.
  14. Cover the pan with its lid and simmer on a low heat till the quinoa seeds are cooked, softened, look translucent and fluffy.
  15. Once or twice you can stir the quinoa while the seeds are being cooked.
  16. When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the heat.
  17. Add the chopped coriander leaves.
  18. Give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges or coconut chutney or lime pickle.

Kiyaan Singh’s Kitchen Note

Keep this recipe as a working base: cook once as written, then adjust spice, texture, and serving style for your own table.