quinoa upma recipe, how to make vegetable quinoa upma recipe

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quinoa upma recipe with step by step photos – quick and easy breakfast recipe of mix vegetable quinoa upma. i had got some requests to share quinoa recipes. hence this recipe. i will also add more quinoa recipes later.

quinoa pronounced ‘keenwah’ or ‘kinuwa’ is a crop grown for its edible seeds. quinoa is also a super food. being a good source of protein, its beneficial for vegetarians as well as vegans. its also rich in iron, manganese and phosphorus. more info here.

the texture of cooked quinoa is soft yet chewy with a crunch. the cooked seeds have a nutty flavor. on cooking the seeds become translucent.

quinoa is not native to india. so in hindi, there is no name for these seeds. similar to quinoa, we have a seed that is native to india and its amaranth. like quinoa even amaranth has nutrient rich profile and is not expensive in india. amaranth is also called as ‘rajgira’ or ‘ramdana’ in hindi. if you can get amaranth (seeds or flour) then you can make many recipes from it. i have already posted few recipes like amaranth pudding, amaranth yogurt parfait recipe, rajgira parathas and rajgira pooris.

quinoa can be used as a substitute in recipes which use rice or other cereals. the possibilities are many.

serve quinoa upma hot or warm with a side coconut chutney or a side lemon pickle.

if you are looking for more upma recipes then do check bread upma, oats upma, rice sevai upma, rice rava upma, poha upma and rava upma recipe.

vegetable quinoa upma recipe below:

4.67 from 6 votes

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quinoa upma recipe

prep time

10 mins

cook time

30 mins

total time

40 mins

 

quinoa upma recipe - nutritious upma made with quinoa and mixed veggies

course: breakfasts

cuisine: indian

servings: 2

author: dassana

ingredients (1 cup = 250 ml)

• ½ cup quinoa
• 1.5 tablespoon oil
• 1 medium onion or 1/3 cup finely chopped medium onion
• ½ teaspoon finely chopped ginger (adrak)
• 1 teaspoon chopped green chilies or 1 to 2 green chilies - chopped
• 1 dry red chili (sookhi lal mirch) - stem removed
• 1 pinch asafoetida (hing) - optional
• 5 to 6 curry leaves (kadi patta)
• ½ teaspoon mustard seeds (rai)
• ½ teaspoon cumin seeds (jeera)
• ½ teaspoon urad dal
• ½ teaspoon moong dal or chana dal
• 1 small to medium carrot or 1/3 cup finely chopped carrots
• 5 to 6 french beans or ¼ cup finely chopped french beans
• 1/3 cup frozen peas (matar)
• 1 to 1.25 cups water
• 2 tablespoon chopped coriander leaves (dhania patta)
• salt as required

how to make recipe

1. take ½ cup quinoa in a fine strainer and rinse well in running water.
2. heat 1.5 tbsp oil in a pan. add ½ tsp mustard seeds.
3. once the mustard seeds begin crackling, then add ½ tsp cumin seeds, ½ tsp urad dal and ½ tsp moong dal or chana dal.
4. stir and saute on a low flame. saute till the urad dal and moong dal turn golden.
5. then add ½ tsp finely chopped ginger, 1 tsp chopped green chilies or 1 to 2 green chilies, chopped, 1 dry red chili and a pinch of asafoetida (optional). saute for about half a minute.
6. next add 1/3 cup finely chopped medium onion and 5 to 6 curry leaves.
7. stir and saute on a low to medium flame.
8. saute till the onions become translucent.
9. then add 1/3 cup finely chopped carrots, 1/4 cup finely chopped french beans and 1/3 cup frozen peas. mix well.
10. saute on a low flame for two minutes.
11. then add the quinoa. mix very well again.
12. saute for a minute or two on low flame.
13. then add water. for 1/2 cup of quinoa 1 cup of water can be added. i added 1.25 cups water as i wanted a more fluffy and softer texture.
14. stir well. add salt as per taste.
15. cover the pan with its lid and simmer on a low flame till the quinoa seeds are cooked.
16. once or twice you can stir the upma while its being simmered.
17. when all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the flame.
18. add 2 tbsp chopped coriander leaves.
19. give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges or coconut chutney or lime pickle.

step by step vegetable quinoa upma recipe:

1. take ½ cup quinoa in a fine strainer and rinse very well in running water. keep aside.

2. heat 1.5 tbsp oil in a pan. add ½ tsp mustard seeds.

3. once the mustard seeds begin crackling, then add ½ tsp cumin seeds, ½ tsp urad dal and ½ tsp moong dal or chana dal.

4. stir and saute on a low flame.

5. saute till the urad dal and moong dal turn golden.

6. then add ½ tsp finely chopped ginger, 1 tsp chopped green chilies, chopped, 1 dry red chili and a pinch of asafoetida (optional). saute for about half a minute. for a gluten free upma, skip asafoetida or use gluten free asafoetida. 

7. next add ⅓ cup finely chopped onions and 5 to 6 curry leaves.

8. stir and saute on a low to medium flame.

9. saute till the onions become translucent.

10. then add ⅓ cup finely chopped carrots, ¼ cup finely chopped french beans and ⅓ cup frozen peas. you can use your choice of veggies. do chop them finely, so they get cooked by the time the quinoa cooks. if using fresh peas, the steam or cook them separately. add them once the upma is done.

11. mix well.

12. saute on a low flame for two minutes.

13. then add the quinoa.

14. mix very well again.

15. saute for a minute or two on low flame.

16. then add water. for ½ cup of quinoa, 1 cup of water can be added. i added 1.25 cups water as i wanted a more fluffy and softer texture.

17. stir well.

18. add salt as per taste.

19. cover the pan with its lid and simmer on a low flame till the quinoa seeds are cooked.

20. once or twice you can stir the upma while its being simmered.

21. when all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the flame. it will take about 20 to 22 minutes for the quinoa to cook.

22. add 2 tbsp chopped coriander leaves.

23. give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges or coconut chutney or lime pickle.

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