Quinoa Upma
Breakfast • India
How to Make Quinoa Upma (Traditional & Healthy Version)
Quinoa Upma is a modern twist on the classic South Indian breakfast, Upma, traditionally made with 'rava' (semolina). In this healthy version, we substitute rava with quinoa, an ancient grain known for its high protein content and nutty flavor. Quinoa beautifully absorbs the tempering of mustard seeds, curry leaves, and the aroma of ginger, making it a nutritious and flavorful alternative. This dish is perfect for those seeking a wholesome, filling, and easy-to-digest breakfast that offers sustained energy throughout the morning. In many Indian households, Upma is a breakfast staple, especially in the southern states like Tamil Nadu, Karnataka, and Andhra Pradesh. By using quinoa, we retain the essence of traditional Upma while enhancing its nutritional profile, making it suitable for calorie-conscious individuals and those with dietary restrictions. Quinoa Upma is light on the stomach, yet packed with fiber, vitamins, and minerals, making it an excellent choice for families, fitness enthusiasts, and those observing religious fasts or festivals like Navratri, when sattvic (pure) foods are preferred. The medley of fresh vegetables, minimal oil, and aromatic Indian spices ensures that every bite is both healthy and delicious.
Ingredients(for 1 medium bowl (approx. 200g))
- 1 cup Quinoa (rinse thoroughly)
- 2 cups Water (for cooking quinoa)
- 1 small, finely chopped Onion (pyaaz)
- 1 small, diced Carrot (gajar)
- 1/4 cup Green peas (matar, fresh or frozen)
- 1, finely chopped Green chilli (hari mirch)
- 1 tsp, grated Ginger (adrak)
- 8-10 Curry leaves (kadhi patta)
- 1/2 tsp Mustard seeds (rai)
- 1/2 tsp Cumin seeds (jeera)
- 1 tsp Urad dal (split black gram) - optional
- 6-8, split Cashews (kaju) - optional
- 1 tbsp Oil (preferably cold-pressed or olive oil)
- to taste Salt (namak)
- 1 tbsp, chopped Fresh coriander (hara dhania) - optional
- 1 tsp Lemon juice (nimbu ka ras, for garnish) - optional
Instructions
- 1
Rinse quinoa thoroughly under running water. In a saucepan, combine rinsed quinoa and 2 cups water. Bring to a boil, then cover and simmer on low for 12-15 minutes, or until all water is absorbed. Fluff with a fork and set aside.
15 minutes
Soaking quinoa for 10 minutes before cooking reduces bitterness and aids digestion.
- 2
Heat oil in a heavy-bottomed pan or kadhai on medium flame. Add mustard seeds and allow them to splutter, then add cumin seeds, urad dal, and cashews. Sauté until dal turns golden and cashews are lightly roasted.
3 minutes
Roast on low flame for enhanced flavor without burning the spices.
- 3
Add curry leaves, chopped green chilli, and grated ginger. Sauté for 1 minute till fragrant.
1 minute
Add a pinch of hing (asafoetida) if you like for deeper aroma.
- 4
Add onions and sauté till translucent. Toss in diced carrots and green peas. Stir fry for 3-4 minutes until vegetables are slightly tender but retain crunch.
5 minutes
Cover the pan to steam vegetables for softer texture.
Why This Dish is Healthy
This dish is a healthy choice because it uses quinoa, which has a low glycemic index and is rich in essential amino acids. The combination of vegetables adds fiber and micronutrients while low oil usage keeps calories in check. Free from refined grains and loaded with wholesome ingredients, Quinoa Upma is perfect for weight management, diabetes control, and balanced nutrition without compromising on traditional Indian flavors.
Quinoa Upma is a powerhouse breakfast full of complete protein, dietary fiber, antioxidants, and minerals like magnesium, phosphorus, and iron. Using quinoa instead of rava makes this dish naturally gluten-free and increases its protein content, ideal for vegetarians. The addition of colorful vegetables like carrots and peas boosts vitamin A, vitamin C, and folate, supporting immunity and digestive health. Cold-pressed oil and minimal spices keep the recipe heart-friendly and light.
Pro Tips
- 💡Tip 1: Always rinse quinoa 2-3 times to remove its natural bitterness.
- 💡Tip 2: Fluff quinoa with a fork after cooking to keep grains separate.
- 💡Tip 3: Add seasonal vegetables like beans or broccoli for extra nutrition and variety.
Storage & Serving
Store leftover Quinoa Upma in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or microwave with a sprinkle of water to restore moisture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 190.0 kcal |
