quinoa upma recipe, how to make quinoa upma

Jump to Recipe
quinoa upma
quinoa upma recipe - nutritious upma made with quinoa and mixed veggies
4.5 from 4 votes
total time:
40minutes

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 upma recipe

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.

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.

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

quinoa upma

4.5 from 4 votes
Prep Time:10 mins
Cook Time:30 mins
Total Time:40 mins
quinoa upma recipe - nutritious upma made with quinoa and mixed veggies
quinoa upma
Course:breakfasts
Cuisine:indian
Servings:2

INGREDIENTS FOR quinoa upma

(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 quinoa upma

  • take ½ cup quinoa in a fine strainer and rinse well in running water.
  • heat 1.5 tbsp oil in a pan. add ½ tsp mustard seeds.
  • once the mustard seeds begin crackling, then add ½ tsp cumin seeds, ½ tsp urad dal and ½ tsp moong dal or chana dal.
  • stir and saute on a low flame. saute till the urad dal and moong dal turn golden.
  • 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.
  • next add 1/3 cup finely chopped medium onion and 5 to 6 curry leaves.
  • stir and saute on a low to medium flame.
  • saute till the onions become translucent.
  • then add 1/3 cup finely chopped carrots, 1/4 cup finely chopped french beans and 1/3 cup frozen peas. mix well.
  • saute on a low flame for two minutes.
  • then add the quinoa. mix very well again.
  • saute for a minute or two on low flame.
  • 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.
  • stir well. add salt as per taste.
  • cover the pan with its lid and simmer on a low flame till the quinoa seeds are cooked.
  • once or twice you can stir the upma while its being simmered.
  • when all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the flame.
  • add 2 tbsp chopped coriander leaves.
  • give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges or coconut chutney or lime pickle.
GOOD KARMAall our content & photos are copyright protected. as a blogger, if you you want to use this recipe or make a youtube video, then please write the recipe in your own words and give a clickable link back to the recipe on this url.
TRIED THIS RECIPE ?i would love to hear from you. if you have made this recipe then rate the recipe or leave a comment below. if you like this recipe then do share the recipe link on facebook, twitter & pinterest. for instagram mention @vegrecipesofindia or tag #vegrecipesofindia

how to make quinoa upma recipe

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

quinoa for quinoa upma recipe

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

mustard for quinoa upma recipe

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.

dal for quinoa upma recipe

4. stir and saute on a low flame.

making quinoa upma recipe

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

making quinoa upma recipe

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. 

ginger for quinoa upma recipe

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

onions for quinoa upma recipe

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

making quinoa upma recipe

9. saute till the onions become translucent.

making quinoa upma recipe

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.

carrots for quinoa upma recipe

11. mix well.

making quinoa upma recipe

12. saute on a low flame for two minutes.

preparing quinoa upma recipe

making quinoa upma

13. then add the quinoa.

quinoa for quinoa upma recipe

14. mix very well again.

making quinoa upma recipe

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

making quinoa upma recipe

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.

water for quinoa upma recipe

17. stir well.

making quinoa upma recipe

18. add salt as per taste.

salt for quinoa upma recipe

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

making quinoa upma recipe

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

making quinoa upma recipe

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.

making quinoa upma recipe

22. add 2 tbsp chopped coriander leaves.

coriander for quinoa upma recipe

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

vegetable quinoa upma recipe


namaste, i am dassana

dassana amit

Founder, Chef, Recipe Developer, Food Photographer >> MORE ABOUT US

i started vegrecipesofindia.com in feb 2009. it is a pure vegetarian blog and shares recipes with step by step photos that will help you to make delicious and tasty vegetarian food easily.

i am passionate about cooking from childhood and learnt cooking from my elders. having a home science degree greatly enhanced my cooking & baking skills and took it to a different level which i now share as foolproof recipes. i was trained both in mainstream indian as well as international cuisines.

Leave a Comment

Your email address will not be published. We moderate comments and it takes 24 to 48 hours for the comments to appear. We thank you for your understanding and patience. If you have made the recipe, then you can also give a star rating.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

19 comments/reviews

  1. I followed your recipe 2 weeks ago, I went a little further and added chopped zucchini and mushrooms. It was delicious, every one in the house wanted more! I skipped asafoetida though, because I couldn’t figure out what is it or a translation for it in Spanish (I am in Mexico City). Congratulations with your app! Keep it up

    • thanks gibran. asafoetida would be difficult to get in mexico. but i guess you can buy it online on amazon.com. asafoetida has a strong pungent flavor, so just a light pinch is fine in any recipe that calls for it. you can easily skip asafoetida in the quinoa upma. zucchini and mushrooms are nice additions and must have made the upma taste good to.

  2. Hello,
    Quinoa has lots of phytic acid that prevents body from easily digesting it. Hence it should be soaked 12 hours min to be able to absorb the nutrients.
    Great recipe. Keep up the good work.

  3. Hi Dassana, thanks so much for this recipe. It looks wonderful and colorful. I purchased a bag of quinoa yesterday for the first time, and am looking for recipes to try. I followed the simplest recipe with 1:2 quinoa, water ratio and my family loved the taste and texture. I hope you will post more indian recipes with quinoa. I will try out this upma recipe very soon. It looks fantastic!

  4. These are very common in South India. Farmers eat them a lot here from way back. I don’t know if it is native or not, but they have grown a lot out here in the south. They are known as SOJJALU in Telugu if not mistaken.

    • rajgira will take a lot of time to cook. plus it can be sticky too and need more water for cooking. with rajgira, you can cook in a pressure cooker. for 1/2 cup of rajgira grains, add 1.5 to 2 cups of water in the pressure cooker.

shares