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    Home » Recipes » Breakfast

    Quinoa Upma

    Published: January 3, 2021 · Modified: April 29, 2022 by Uma Raghupathi · This post may contain affiliate links · This blog generates income via ads · 24 Comments

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    A bowl of quinoa Upma Placed on the wooden serving tray
    A bowl of quinoa upma with spoon inserted

    Yet another quick, delicious, and nutritious Quinoa recipe - Quinoa Upma. What makes it even better is that it’s a one-pot meal.  Make this Indian quinoa recipe to start your day with a bright and vibrant breakfast that you can prepare in less than 15 minutes.

    A bowl of quinoa upma along with sliced lemon and spoon this recipe
    Jump to:
    • About this recipe
    • 🥘Ingredients 
    • 🔪Instructions
    • Recipe FAQs
    • 💭Top tips
    • 📖 Recipe

    About this recipe

    Quinoa is one of the most nutritious grains and a good source of iron too. That makes it a great option for breakfast.  It is also a vegan and gluten-free option if you are looking for that. 

    Quinoa can be a great substitute for rice or sooji that are very high in carbs. Quinoa Upma brings a fresh breath of life among breakfast options. 

     If you are looking for the best quinoa Indian recipe, then I will strongly recommend this quinoa upma recipe as opposed to some of my other Indian recipes with quinoa like vegetable quinoa, lemon quinoa. 

    🥘Ingredients 

    All the ingredients are placed on the counter for quinoa upma including quinoa, vegetables, tomatoes etc

    Quinoa - When you shop for Quinoa, you will notice there are three kinds: Black, Red, and White(Golden) Quinoa. The nutritional benefits are just the same in either of these options but the cooking time varies for each kind. I chose white quinoa as it takes the least time to cook among the three.

    Curry leaves - Curry leaves give a nice aroma and flavor to the quinoa upma recipe. It’s what gives the dish the authentic Indian aroma. 

    Cashews nuts - The addition of cashew nuts or any other nut is optional. Feel free to skip it, if you do not have any. But if you do, chop them into small pieces to fry them evenly. 

    Onion - When I prepared on the stovetop I added the onion. But this is also totally optional. So this is a good option to prepare on Vrat/fasting days too.

    🔪Instructions

    I am sharing two easy methods to prepare this. The Instant pot quinoa version and the stovetop version. First, let us start with the Instant Pot Method.

    Instant Pot Method

    rinsed and drained quinoa is on the table
    Rinsed quinoa

    Wash the quinoa in clean water. Rinse and drain them. Now add the rinsed quinoa, salt, and water to the inner pot. 

    An instant pot is with oil and spices, ginger

    First, press saute and add cooking oil to the inner pot. When the oil heats up add mustard seeds, urad dal, and red chili. Saute them until mustard seeds sizzle. Add curry leaves, cashews, ginger, and green chilies. Saute them all up to 30 seconds. Add chopped tomatoes and stir occasionally to make sure it doesn’t stick to the inner pot.

    An instant pot filled with carrots and rinsed quinoa

    Now add the chopped carrots, and frozen peas and mix well. Add the rinsed quinoa, salt, and water to the inner pot. 

    Pressure cooker filled with quinoa and water

    Close the Instant Pot lid and press cancel. Press the ‘pressure cook’ option and cook for 2 minutes. 

    Once the timer is done. Wait until the pressure is naturally released. Open the lid and fluff the quinoa with a fork. Add lemon juice and garnish with cilantro. Quinoa Upma is ready! Serve hot with chai.

    An instant pot with quinoa upma and topped with nuts

    Stovetop method 

    Place a vessel over medium heat. Fry the spices (Mustard seeds, and Black gram) and red chilies in 3 tablespoon oil. 

    Then add ginger, green chilies, fry it for a few seconds, followed by chopped onions(optional). When the onions turn transparent, add tomatoes.

    Now add the mixed vegetables and saute them for a few minutes and add salt. Stir them well. Later, add washed quinoa and 3 cups water and continue to stir to make sure you have an even mixture.

    Place a lid and let it simmer (on low flame). After 20 minutes of quinoa, Upma is ready

    Recipe FAQs

    What is Upma?

    Essentially, upma is a thick, porridge-like breakfast dish that is made from semolina, vermicelli, quinoa, and oats. This tasty dish can be eaten for breakfast, brunch, or as a snack and is so wholesome you can even make a full meal of it!

    How to serve quinoa upma?

    Serve the upma with chai for breakfast. Or serve with a side of  curd and fruits.

    Is upma a healthy option?

    Depending on how much and what vegetables you add, upma can be a great option with a full serving of fiber. With an option like quinoa instead of semolina, you are substituting carbs with protein and fiber!

    Can we eat Upma daily?

    With a good variety of flavors like Garam Masala and curry powder, Upma can be prepared in a new way every day. Since it takes a relatively small duration to make them, Upma can be a good option everyday.

    💭Top tips

    • If you want quinoa upma on the softer side, add ¼ cup more water.
    • Add your choice of vegetables to add more variety. Some options include capsicum and cauliflower florets. 
    • Store this for up to a week in an airtight container or box. 
    • This is perfect for lunch boxes as well. But make sure it doesn’t get too dry. To avoid that, you would add a little more water when you prepare the dish.
    • You can even add garam masala powder to make it more flavorful.
    A bowl of quinoa upma with spoon inserted

    If this recipe interests you, look for similar recipes in my blog such as the

    • Proso Millet Upma - Instant Pot & Stove Top
    • Lemon Quinoa Indian Style - Instant Pot
    • Instant Pot Vegetable Quinoa
    • Pineapple Fried Quinoa

    Related recipes

    • Gluten Free Chapati (Quinoa Flour)
    • Besan Chilla Recipe
    • Wheat Flour Dosa
    • Easy Spinach Paratha Recipe

    If you have time comment below and rate the recipe in the comment box below.  Follow me on social media's Facebook, Instagram, and Pinterest. 

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    📖 Recipe

    A bowl of quinoa and topped with cashew nuts

    Quinoa Upma

    Uma Raghupathi
    Make this Indian quinoa recipe to start your day with a bright and vibrant breakfast that you can prepare in less than 15 minutes.
    5 from 9 votes
    Print Recipe
    Prep Time:4 mins
    Cook Time:10 mins
    Total Time:14 mins
    Course :Breakfast
    Cuisine :Indian
    Allergen :Dairy free, Peanut free, Soy free
    Difficulty :Easy
    Servings 5 people
    Calories 307 kcal

    Equipment

    • Instant Pot
    • Non Stick Pot

    Ingredients
      

    • 2 cups quinoa
    • 2 ½ cup water
    • 2 carrots chopped
    • ¼ cup frozen peas
    • 1 to mato chopped
    • 1 strand curry leaves
    • 1 teaspoon grated ginger
    • 2 green chilies sliced
    • 2 tablespoon oil
    • 3 tablespoon cashew nuts
    • ½ teaspoon mustard seeds
    • ½ teaspoon urad dal or split black gram
    • 1 red chili
    • 1 teaspoon lemon juice
    • Cilantro leaves for garnishing - optional
    Prevent your screen from going dark

    Instructions
     

    • First, press saute and add cooking oil to the inner pot. When the oil heats up add mustard seeds, urad dal, and red chili. Saute them until mustard seeds sizzle. Add curry leaves, cashews, ginger, and green chilies. Saute them all up to 30 seconds.
    • Add chopped tomatoes and stir occasionally to make sure it doesn’t stick to the inner pot. Now add the chopped carrots, and frozen peas and mix well.
    • Meanwhile, wash the quinoa in clean water. Rinse and drain them. Now add the rinsed quinoa, salt, and water to the inner pot.
    • Close the Instant Pot lid and press cancel.
    • Press the ‘pressure cook’ option and cook for 2 minutes.
    • Once the timer is done. Wait until the pressure is naturally released. Open the lid and fluff the quinoa with a fork. Add lemon juice and garnish with cilantro. Quinoa Upma is ready! Serve hot with chai.

    Stovetop method

    • Place a vessel over medium heat. Fry the spices (Mustard seeds, and Black gram) and red chilies in 3 tablespoon oil.
    • Then add ginger, green chilies, fry it for a few seconds, followed by chopped onions(optional). When the onions turn transparent, add tomatoes.
    • Now add the mixed vegetables and saute them for a few minutes and add salt. Stir them well. Later, add washed quinoa and 3 cups water and continue to stir to make sure you have an even mixture.
    • Place a lid and let it simmer (on low flame). After 20 minutes of quinoa, Upma is ready

    Notes

    • If you want upma on the softer side, add ¼ cup more water.
    • Add your choice of vegetables to add more variety.
    • Some options include capsicum and cauliflower florets.
    • Store this for up to a week in an airtight container or box.
    • This is perfect for lunch boxes as well. But make sure it doesn’t get too dry. To avoid that, you would add a little more water when you prepare the dish.
    • You can even add garam masala powder to make it more flavorful.
     
    Note: The nutrition values I show here are my best estimates. Please be sure to check your preferred nutrition calculator, if you are relying on accurate calculations in your diet.

    YOUR OWN NOTES

    Click here to add your own private notes.

    Nutrition

    Serving: 4g | Calories: 307kcal | Carbohydrates: 40g | Protein: 12g | Fat: 13g | Saturated Fat: 1g | Sodium: 128mg | Potassium: 606mg | Fiber: 6g | Sugar: 3g | Vitamin A: 182IU | Vitamin C: 21mg | Calcium: 63mg | Iron: 4mg

    Nutritional information is an estimation only.

    Tried this recipe?Mention @simplesumptuouscooking or tag #simplesumptuouscooking!

    UPDATE NOTE: This recipe was originally published on Aug 06, 2016. It was updated on January 03, 2021, with new photos and text.

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    Reader Interactions

    Comments

    1. Jagruti's Cooking Odyssey

      January 16, 2021 at 1:56 am

      I love quinoa recipes when they are cooperated in Indian cooking. Just right and perfect for breakfast or lunch.

      Reply
    2. Sapana

      January 15, 2021 at 3:48 pm

      I always make quinoa upma whenever there isn’t any rava. I personally love this upma loaded with vegetables but my kids would never try it. Love this upma as it is healthy and easy to make as well.5 stars

      Reply
    3. Archana

      January 14, 2021 at 9:21 pm

      Healthy and protein-packed delicious breakfast. I love making quinoa upma especially since I do not have to roast it. Call me lazy but that is it. I love the number of veggies you have added.Yum.5 stars

      Reply
    4. Sandhya Ramakrishnan

      January 14, 2021 at 5:26 pm

      I love making quinoa upma and it is a great alternate to using semolina/rava. This is so much more protein filled than just semolina and adding vegetables gives it a wonderful texture.5 stars

      Reply
      • Uma Raghupathi

        January 14, 2021 at 8:58 pm

        Thank you, Sandhya

        Reply
    5. Seema Sriram

      January 11, 2021 at 11:27 pm

      This a soulful recipe, I am sure to try it. Quinoa is a seed we love to cook in the house and look forward to making.5 stars

      Reply
      • Uma Raghupathi

        January 12, 2021 at 3:00 pm

        Thank you, Seema

        Reply
    6. Alexander. v

      February 19, 2017 at 7:23 am

      Love to use Quinoa in ma makeing upma,

      Reply
      • Uma Raghupathi

        February 19, 2017 at 5:29 pm

        Thanks!

        Reply
      • Bless my food by Payal

        January 09, 2021 at 1:25 am

        I have seen many people getting confused when it comes to cooking quinoa. I wish they step into this simple yet delicious recipe full of health, taste and energy. Awesome post.5 stars

        Reply
    7. Andrea@WellnessNotes

      August 10, 2016 at 4:29 pm

      Sounds like a great, savory, flavorful breakfast!

      Reply
      • Uma Raghupathi

        August 12, 2016 at 12:37 am

        Thank you!

        Reply
        • Vandana

          January 13, 2021 at 6:55 am

          Great recipe. It sounds so healthy and delicious. I love having healthy breakfast so will try it tomorrow morning.5 stars

    8. Hauke Fox

      August 10, 2016 at 7:12 am

      Wow!! Now that's an interesting and tasty looking way to start the day!! Quinoa for the win 😀

      Reply
    9. Mel | avirtualvegan.com

      August 10, 2016 at 4:00 am

      I love the idea of quinoa for breakfast. It's so healthy and a would make a great start to the day!

      Reply
      • Uma Raghupathi

        August 10, 2016 at 4:09 am

        Thank you. Yes healthy and tasty breakfast will make a great start!

        Reply
    10. manju

      August 09, 2016 at 9:03 pm

      This is a favorite here! The kiddo especially loves it!

      Reply
      • Uma Raghupathi

        August 10, 2016 at 4:09 am

        Happy that it's favorite to your kids!

        Reply
    11. Amy Katz from Veggies Save The Day

      August 09, 2016 at 7:27 pm

      This looks so healthy!

      Reply
      • Uma Raghupathi

        August 10, 2016 at 4:10 am

        Thank you:)

        Reply
    12. foodhuntersguide

      August 09, 2016 at 6:40 pm

      so much healthy goodness in one bowl.

      Reply
      • Uma Raghupathi

        August 09, 2016 at 7:10 pm

        Thank you 🙂

        Reply
    13. Strength and Sunshine

      August 08, 2016 at 7:56 pm

      Protein packed, savory, a fantastic way to jumpstart the morning!

      Reply
      • Uma Raghupathi

        August 09, 2016 at 5:24 pm

        That's right! thank you.

        Reply

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