Quinoa Upma

Quinoa upma is a hearty, wholesome vegan dish that’s scrumptious to take pleasure in for breakfast or brunch. It options fluffy quinoa, veggies, and vibrant seasonings all cooked collectively in a single pot. Right here you’ll discover my straightforward recipe with step-by-step directions and images to make a tasty quinoa upma recipe in about thirty minutes!

closeup shot of quinoa upma in a ceramic bowl with text layovers

About Quinoa Upma

Quinoa (pronounced keen-wah or kin-uwa) is a nutrient-dense superfood that’s cherished for its gentle nutty style, fluffy and barely chewy texture, and terrific well being advantages. Though it’s technically a seed, quinoa is usually categorised as a complete grain and is handled as such in most recipes.

Every serving of quinoa is full of protein, iron, manganese and phosphorus. Subsequently it’s a fashionable ingredient in vegetarian and vegan cuisines.

The seeds are arduous earlier than cooking. However when cooked the quinoa turns into softer whereas nonetheless having a young, virtually crunchy and chewy chunk. This texture and gentle taste make it an ideal substitute for different grains like rice, semolina, oats, and many others.

The standard South Indian dish Upma is normally made with semolina or cream of wheat to create a lightweight breakfast dish. Nonetheless, to up the healthiness and heartiness this straightforward quinoa upma recipe is bound to fulfill!

It contains veggies like carrots and peas, plus lentils (dal) and daring spices for an entire meal in a single bowl.

Give this recipe a strive for a yummy vegan breakfast or lunch that’s certain to provide you nice vitality all day!

Step-by-Step Information

The right way to Make Quinoa Upma

Rinse Quinoa

1. First, add ½ cup quinoa in a wonderful mesh strainer and rinse very nicely in working water. Drain all the water and put aside.

Whereas rinsing, rub or agitate the seeds and provides them a pleasant swirl along with your fingers. Rinse quinoa seeds two to 3 instances.

Rinsing quinoa seeds removes the bitterness from them. This bitterness comes from the naturally occurring saponin current within the outer coating of the seeds.

rinsing quinoa seeds under running water

Fry Spices and Sauté Aromatics

2. Warmth 1.5 tablespoons oil in a pan. Preserve the warmth to low or medium-low. When the oil is scorching, add ½ teaspoon mustard seeds.

Use any impartial flavored oil or for a vegetarian possibility, add ghee.

crackling mustard seeds in a hot skillet

3. As soon as the mustard seeds start to crackle, then add the next components:

  • ½ teaspoon of cumin seeds
  • ½ teaspoon urad dal (hulled and cut up black gram)
  • ½ teaspoon moong dal (yellow mung lentils)
frying lentils and spices in a skillet

4. Stirring typically fry on low warmth.

making quinoa upma recipe

5. Fry till the urad dal and moong dal flip golden.

frying dal and spices in a skillet

6. Then add the under listed spices, herbs and fry for about half a minute.

  • ½ teaspoon finely chopped ginger
  • 1 teaspoon chopped inexperienced chilies
  • 1 dry crimson chili (halved or damaged with seeds eliminated) – you’ll be able to omit including dry crimson chilli
  • 1 pinch of asafoetida (elective)

Word: For a gluten-free recipe, skip asafoetida or use gluten-free asafoetida. 

adding chiles and ginger to the hot skillet

7. Subsequent add ⅓ cup finely chopped onions and 7 to eight curry leaves.

chopped onions and curry leaves added to the skillet

8. Stir and sauté on low to medium warmth.

onions getting sautéed in pan

9. Saute till the onions grow to be translucent.

sautéed onions in skillet

Sauté Veggies

10. Then add ⅓ cup finely chopped carrots, ¼ cup finely chopped french beans and ⅓ cup frozen peas, or your alternative of veggies.

Just be sure you chop every little thing finely and evenly so the veggies get cooked completely whereas the quinoa cooks.

Word: If utilizing recent inexperienced peas in your quinoa upma, then steam or prepare dinner them individually. Add them as soon as the upma is completed.

carrot, green peas, french beans for in skillet to make quinoa upma recipe

11. Combine nicely.

mixing veggies in pan

12. Saute on low warmth for 2 minutes.

sautéing veggies in pan

Sauté Quinoa

13. Then add the quinoa to the pan.

quinoa in pan on top of mix vegetable mixture

14. Combine very nicely once more.

quinoa mixed with veggie mixture

15. Saute for a minute or two on low warmth.

sautéing quinoa mixture

16. Then add water. For ½ cup of quinoa, add 1 cup of water or a bit extra if wanted.

water in pan

17. Stir nicely.

quinoa upma mixture mixed in pan

18. Add salt as per style.

salt being added with a measuring spoon

Prepare dinner Quinoa Upma

19. Cowl the pan with a tight-fitting lid and simmer on low warmth till the quinoa seeds are cooked.

pan covered with lid

20. Stir the quinoa upma a couple of times because it simmers to maintain it from sticking to the underside of the pan.

stirring quinoa upma mixture while cooking

21. When all of the water has been absorbed and the grains seem translucent and cooked nicely, take away the lid and switch off the warmth.

It would take about 20 to 22 minutes for the quinoa to prepare dinner and fluff up. If there’s any water or liquids within the pan, then proceed to prepare dinner with out lid till all of the water dries up.

quinoa cooked in pan and quinoa upma ready to be served

22. Now add 2 tablespoons of chopped cilantro (coriander) leaves.

coriander leaves on top of quinoa upma

23. Give a fast stir and serve the vegetable quinoa upma scorching or heat.

closeup shot of quinoa upma in a ceramic bowl

Knowledgeable Suggestions

  • Quinoa and water ratio: For one measure of quinoa, I add double the measure of water. I at all times prepare dinner quinoa seeds coated in a pan and this 1:2 proportion of quinoa seeds and water, works very nicely for me each time.
  • Rinsing quinoa: I like to recommend to rinse quinoa seeds at all times. Even if you’re utilizing pre-rinsed quinoa, do rinse them a few instances. Rinsing with water removes the bitterness that comes from the saponin current on the seeds. When rinsing rub or agitate the seeds utilizing a wonderful mesh strainer.
  • Veggie variations: Be at liberty so as to add greens like chopped broccoli, shredded cabbage, finely chopped or shredded carrots, inexperienced peas, chopped capsicum (bell pepper), frozen corn or grated beets.
  • Nuts: Add some nuts like fried cashews or roasted or fried peanuts to the dish for extra taste and a few crunch.

FAQs

What different veggies can be utilized to make this quinoa upma recipe?

I like together with carrots, peas, and inexperienced beans on this dish. Nonetheless, be happy to make use of different veggies like corn (if frozen add after cooking the quinoa), chopped snap peas, bell pepper, or different recent greens you like.

How do I make gluten-free upma?

Merely pass over the asafoetida or use gluten-free asafoetida to make this a GF-friendly quinoa upma recipe.

How lengthy do leftovers final?

Selfmade quinoa upma will hold nicely for as much as 1 day within the fridge. Retailer cooled leftovers in a sealed container, and heat barely within the microwave or stovetop earlier than serving.

Extra Scrumptious Upma Variants To Strive!

In case you made this recipe, please be sure you price it within the recipe card under. Sign Up for my e mail publication or you’ll be able to comply with me on Instagram, Facebook, Youtube, Pinterest or Twitter for extra vegetarian inspirations.

closeup shot of quinoa upma in a ceramic bowl

Quinoa Upma

Quinoa upma is a nutritious, hearty upma variant made with nutty quinoa seeds, vibrant seasonings and heathy blended veggies. Make it for breakfast or brunch!

4.92 from 23 votes

Prep Time 10 minutes

Prepare dinner Time 20 minutes

Complete Time 30 minutes

  • Take the quinoa in a wonderful mesh strainer and rinse nicely in working water. Drain the water and put aside.

  • Warmth the oil in a pan. Preserve the warmth to a low. Add mustard seeds.

  • As soon as the mustard seeds start crackling, then add cumin seeds, urad dal and moong dal or chana dal.

  • Stir typically and fry on a low warmth till the urad dal and moong dal flip golden.

  • Then add finely chopped ginger, chopped inexperienced chilies, dry crimson chili and a pinch of asafoetida (elective). Fry on low warmth for about half a minute.

  • Subsequent add finely chopped onions and curry leaves.

  • Stir and sauté on a low to medium warmth until the onions grow to be translucent and soften.

  • Then add finely chopped carrots, finely chopped french beans and frozen inexperienced peas. Combine nicely.

  • Sauté on a low warmth for 2 minutes.

  • Then add the quinoa and blend very nicely once more.

  • Sauté for a minute or two on low warmth.

  • Add water and blend once more.

  • Add salt as per style. Verify the style of the water and add extra salt if wanted.

  • Cowl the pan with its lid and simmer on a low warmth until the quinoa seeds are cooked, softened, look translucent and fluffy.

  • A couple of times you’ll be able to stir the quinoa whereas the seeds are being cooked.

  • When all of the water has been absorbed and the grains seem translucent and cooked nicely, take away the lid and change off the warmth.

  • Add the chopped coriander leaves.

  • Give a fast stir and serve vegetable quinoa upma scorching or heat with a couple of lemon wedges or coconut chutney or lime pickle.

  • Quinoa to water ratio: For one measure of quinoa, I add double the quantity of water. I at all times prepare dinner quinoa coated in a pan and this proportion works very nicely for me. 
  • Rinsing quinoa: All the time rinse quinoa seeds whether or not they’re pre-rinsed or the common selection. Rinsing helps in eradicating the bitterness that comes from saponin current on the seeds. Agitate or rub the seeds whereas rinsing.
  • Veggie variations: Be at liberty so as to add greens like chopped broccoli, shredded cabbage, finely chopped or shredded carrots, inexperienced peas, chopped snap peas, frozen corn, grated beets or chopped bell peppers.
  • Gluten-free variation: To make a gluten-free recipe, both skip including asafoetida or use gluten-free asafoetida.
  • Scale: Simply scale up the recipe to make a serving of 4.

Diet Info

Quinoa Upma

Quantity Per Serving

Energy 327 Energy from Fats 126

% Day by day Worth*

Fats 14g22%

Saturated Fats 1g6%

Sodium 633mg28%

Potassium 505mg14%

Carbohydrates 43g14%

Fiber 7g29%

Sugar 6g7%

Protein 9g18%

Vitamin A 5563IU111%

Vitamin B1 (Thiamine) 1mg67%

Vitamin B2 (Riboflavin) 1mg59%

Vitamin B3 (Niacin) 30mg150%

Vitamin B6 1mg50%

Vitamin C 68mg82%

Vitamin E 6mg40%

Vitamin Ok 14µg13%

Calcium 64mg6%

Vitamin B9 (Folate) 408µg102%

Iron 3mg17%

Magnesium 107mg27%

Phosphorus 258mg26%

Zinc 2mg13%

* P.c Day by day Values are primarily based on a 2000 calorie weight-reduction plan.

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This quinoa upma recipe publish from the archives (initially printed on December 2015) has been up to date and republished on 9 December 2021.

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