Quinoa Upma Recipe

Quinoa upma is a nutritious and flavorful South Indian-inspired dish made with protein-rich quinoa and vibrant vegetables. Light yet satisfying, this dish is a perfect gluten-free and wholesome alternative to traditional semolina upma. Packed with fiber, protein, and warm spices, it makes for a healthy breakfast, lunch, or light dinner.

Why You’ll Love This Recipe

• Healthy and protein-rich – Quinoa is a great source of plant-based protein and fiber.
• Gluten-free alternative – Perfect for those looking for a nutritious twist on traditional upma.
• Quick and easy to prepare – Ready in under 30 minutes.
• Versatile – Can be enjoyed for breakfast, lunch, or dinner.
• Customizable – Add your favorite vegetables and spices to suit your taste.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 1 cup quinoa, rinsed
• 1½ cups water
• 1 tablespoon oil (coconut or olive)
• ½ teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 small onion, finely chopped
• 1 green chili, chopped (optional)
• ½ teaspoon ginger, grated
• ½ cup mixed vegetables (carrots, peas, beans)
• 1 sprig curry leaves (optional)
• Salt to taste
• ½ teaspoon turmeric powder
• 1 tablespoon lemon juice
• Fresh cilantro for garnish

Directions

1. Cook the quinoa: In a saucepan, bring 1½ cups of water to a boil. Add the rinsed quinoa, cover, and let it simmer for 12-15 minutes until all the water is absorbed and the quinoa is fluffy. Set aside.
2. Prepare the seasoning: Heat oil in a pan over medium heat. Add mustard seeds and cumin seeds, allowing them to splutter.
3. Sauté the aromatics: Add the chopped onions, green chili, and grated ginger. Sauté until the onions turn soft and translucent.
4. Cook the vegetables: Add the mixed vegetables, turmeric, and salt. Stir well and cook for about 5-7 minutes until the vegetables are tender.
5. Combine with quinoa: Add the cooked quinoa to the pan, stirring well to combine with the vegetables and spices. Cook for another 2 minutes to allow the flavors to blend.
6. Finish with lemon and garnish: Turn off the heat, add the lemon juice, and mix well. Garnish with fresh cilantro.
7. Serve: Enjoy warm with coconut chutney or yogurt for a complete meal.

Servings and Timing

• Servings: 2-3
• Prep time: 10 minutes
• Cook time: 15 minutes
• Total time: 25 minutes

Variations

• Spicy Quinoa Upma – Add more green chilies or a pinch of red chili powder for extra heat.
• Nutty Quinoa Upma – Toss in roasted cashews or peanuts for added crunch.
• Tangy Tomato Quinoa Upma – Stir in ½ cup of chopped tomatoes along with the vegetables.
• Herbed Quinoa Upma – Add fresh curry leaves or mint for an aromatic touch.
• Protein-Packed Quinoa Upma – Mix in cooked chickpeas or tofu for extra protein.

Storage/Reheating

• Refrigeration – Store in an airtight container for up to 3 days.
• Freezing – Freeze in portions for up to a month. Thaw overnight in the refrigerator before reheating.
• Reheating – Warm in a pan with a splash of water or in the microwave for 1-2 minutes.

FAQs

Can I use other grains instead of quinoa?

Yes, you can substitute quinoa with millets, couscous, or even bulgur wheat for a different variation.

Is quinoa upma good for weight loss?

Yes, quinoa is high in protein and fiber, keeping you full for longer and supporting a healthy diet.

Can I make this recipe vegan?

Yes, this recipe is naturally vegan when using plant-based oil.

How do I make quinoa less bitter?

Rinse quinoa thoroughly under running water before cooking to remove its natural bitter coating (saponins).

Can I cook quinoa in vegetable broth?

Yes, cooking quinoa in vegetable broth enhances its flavor.

What can I serve with quinoa upma?

It pairs well with coconut chutney, yogurt, or a side of pickles.

Can I add nuts and seeds for extra nutrition?

Yes, adding flaxseeds, sesame seeds, or almonds enhances both texture and nutrition.

How do I prevent my quinoa upma from becoming mushy?

Use the right quinoa-to-water ratio (1:1.5) and avoid overcooking. Fluff with a fork after cooking.

Can I make this recipe in an Instant Pot?

Yes, sauté the spices and vegetables in the Instant Pot, then add quinoa and water. Pressure cook for 2 minutes and let the pressure release naturally.

Can I meal prep this recipe?

Absolutely! Cook a batch ahead of time and store it for quick, healthy meals during the week.

Conclusion

Quinoa upma is a delicious and healthy twist on traditional upma, offering a nutritious and satisfying meal. Whether you’re looking for a gluten-free option, a protein-rich breakfast, or a quick and wholesome meal, this recipe is a great choice. Try different variations to suit your taste, and enjoy a flavorful and balanced dish!