Quinoa Upma Recipe
A healthy and delicious twist on traditional upma, this Quinoa Upma is packed with vegetables, protein, and fiber. It makes a perfect breakfast, light lunch, or wholesome dinner and is ideal for anyone looking for a nutritious meal.
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
Ingredients
- 1 cup quinoa, rinsed thoroughly
- 2 cups water
- 1 tablespoon oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 8–10 curry leaves
- 1 green chili, finely chopped
- 1 small onion, finely chopped
- 1 small carrot, finely chopped
- ¼ cup green peas
- ¼ cup finely chopped beans
- 2 tablespoons roasted peanuts
- Salt to taste
- ¼ teaspoon turmeric powder
- 1 tablespoon lemon juice
- 2 tablespoons fresh coriander leaves, chopped
Instructions
Step 1: Prepare the Quinoa
Rinse the quinoa under running water 2–3 times to remove any bitterness. Drain and keep aside.
Step 2: Cook the Quinoa
In a saucepan, bring 2 cups of water to a boil. Add the quinoa and a pinch of salt. Cover and cook on low heat for 12–15 minutes until the water is absorbed and the quinoa becomes fluffy. Set aside.
Step 3: Prepare the Tempering
Heat oil in a large pan. Add mustard seeds and let them splutter. Add cumin seeds, curry leaves, green chili, and roasted peanuts. Sauté for a few seconds.
Step 4: Cook the Vegetables
Add the chopped onions and cook until translucent. Stir in the carrots, beans, peas, turmeric powder, and salt. Cook for 4–5 minutes until the vegetables are tender yet slightly crisp.
Step 5: Combine Everything
Add the cooked quinoa to the vegetable mixture. Mix gently so the quinoa is evenly coated with the spices and vegetables.
Step 6: Finish and Serve
Turn off the heat and add lemon juice. Garnish with fresh coriander leaves and mix lightly.
Step 7: Enjoy
Serve hot as a healthy breakfast or light meal. Pair with yogurt, coconut chutney, or a cup of tea.
Tips
- Add bell peppers, corn, or broccoli for extra nutrition.
- Use mixed vegetables based on seasonal availability.
- For added protein, include tofu cubes or roasted chickpeas.
- Adjust the green chili according to your preferred spice level.
Nutrition Highlights
- Rich in plant-based protein
- High in fiber
- Gluten-free
- Packed with vitamins and minerals
- Suitable for a balanced, healthy diet
Quinoa Upma is a simple, flavorful, and nourishing recipe that combines the goodness of quinoa with fresh vegetables and traditional Indian spices for a satisfying meal.
