Quinoa Upma Recipe – Easy Vegetable & Spiced Indian Breakfast

Last Updated on 4 months by Neha Deshmukh

Quinoa Upma Recipe – Easy Vegetable & Spiced Indian Breakfast

Introduction

Good morning, sunshine! If you’re anything like me, mornings can be a bit of a rush. But that doesn’t mean you have to skip a nourishing breakfast. I’m so excited to share my take on a classic Indian breakfast – Upma! But with a healthy, protein-packed twist. This Quinoa Upma is quick, easy, and bursting with flavour. It’s become a regular in my kitchen, and I know it will be in yours too.

Why You’ll Love This Recipe

This isn’t your grandma’s upma (though hers is probably amazing too!). We’re swapping traditional semolina (rava) for quinoa, making it a wonderfully nutritious and gluten-free option. It’s ready in under 20 minutes, packed with veggies, and beautifully spiced. Honestly, it’s the perfect way to start your day!

Ingredients

Here’s what you’ll need to whip up this delicious Quinoa Upma:

• 1 cup quinoa
• 1 tablespoon chana dal (split chickpeas)
• ½ teaspoon urad dal (split black lentils)
• ½ teaspoon mustard seeds
• ½ teaspoon cumin seeds
• 1 to 2 tablespoons oil or ghee
• 1 sprig curry leaves
• ½ teaspoon ginger, chopped finely
• 1 to 2 green chilies
• ¼ teaspoon asafoetida (hing) – optional
• ½ cup onion, sliced
• ½ cup carrot, chopped
• ½ cup green beans, chopped
• ½ cup green peas
• ½ teaspoon turmeric
• ½ teaspoon salt
• 1 ½ cups water (for Instant Pot) or 2 cups water (for stovetop)
• 1 small lemon

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

• Quinoa: A Nutritious Grain & Its Benefits – Don’t skip rinsing the quinoa! It removes the saponins, which can give it a slightly bitter taste. Rinse, rinse, rinse under cold water until the water runs clear.
• Spices: The Heart of Upma – Mustard Seeds, Cumin, & Asafoetida – These spices are essential for that authentic upma flavour. Mustard seeds should pop when heated, and asafoetida (hing) adds a lovely savoury depth. If you’re not a fan of hing, you can definitely leave it out.
• Dals: Chana Dal & Urad Dal – Regional Variations & Flavor Profiles – These lentils add a wonderful texture and nutty flavour. They’re commonly used in South Indian cooking, and really elevate the upma.
• Oil/Ghee: Choosing Between Traditional & Healthy Options – Ghee adds a beautiful richness, but oil works just as well if you’re looking for a lighter option. I often use a neutral oil like sunflower or canola.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, rinse the quinoa thoroughly under water to remove any bitterness. Drain well and set aside.
2. Heat the oil or ghee in a pan or Instant Pot. Once hot, add the mustard seeds. Let them pop! Then, add the cumin seeds, chana dal, urad dal, and cashews. Sauté until the dals turn golden brown.
3. Now, toss in the curry leaves, chopped ginger, and green chilies. Stir for about 30 seconds until fragrant. Add the sliced onions and sauté until they become translucent.
4. Add the chopped carrots, green beans, and peas. Sprinkle in the turmeric and salt. Cook for about 2 minutes, stirring occasionally.
5. Time for the quinoa! Add the drained quinoa and water to the pan.
   • Instant Pot: Close the lid and pressure cook on high for 2 minutes. Then, let the pressure release naturally for 8 minutes.
   • Stovetop: Bring the mixture to a boil, then reduce the heat to low, cover, and simmer until the quinoa is cooked and the water is absorbed (about 10-15 minutes).
6. Finally, fluff up the upma gently with a fork. Squeeze in the lemon juice and give it a good mix. Let it rest for 5 minutes before serving.

Expert Tips

• Don’t overcook the quinoa! You want it to be fluffy, not mushy.
• Adjust the amount of green chilies to your spice preference.
• If the upma seems too dry, add a splash of hot water.

Variations

• Vegan Quinoa Upma: Simply use oil instead of ghee.
• Gluten-Free Confirmation: This recipe is naturally gluten-free, as long as you ensure your spices are sourced from a gluten-free facility.
• Spice Level Adjustment: For a milder flavour, reduce or omit the green chilies. For a spicier kick, add a pinch of red chili powder.
• Festival Adaptations: This upma is perfect for Navratri or Vrat (fasting) if you omit the onions and garlic.

Serving Suggestions

Serve this Quinoa Upma hot, straight from the pan! It’s delicious on its own, but even better with a side of cooling yogurt or a tangy pickle. My family loves it with a dollop of coconut chutney.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop or in the microwave. You might need to add a splash of water to rehydrate it.

FAQs

• Is Quinoa Upma a Healthy Breakfast Option? Absolutely! Quinoa is a complete protein, packed with fibre, and full of essential nutrients. It’s a much healthier alternative to traditional upma.
• Can I Make Quinoa Upma Ahead of Time? You can definitely cook the quinoa ahead of time. Just store it in the fridge and add it to the sautéed vegetables when you’re ready to finish the upma.
• What Can I Substitute for Asafoetida (Hing)? If you don’t have asafoetida, you can skip it or use a pinch of garlic powder for a similar flavour.
• How Do I Adjust the Water Ratio for Different Quinoa Types? Different quinoa varieties may require slightly different water ratios. Start with the recommended amount and adjust as needed.
• Can I Add Other Vegetables to This Upma? Yes, absolutely! Feel free to add your favourite veggies like peas, potatoes, or bell peppers.