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.
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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
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
Wash the quinoa in clean water. Rinse and drain them. Now add the rinsed quinoa, salt, and water to the inner pot.
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. 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
Recipe FAQs
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!
Serve the upma with chai for breakfast. Or serve with a side of curd and fruits.
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!
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.
If this recipe interests you, look for similar recipes in my blog such as the
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📖 Recipe
Quinoa Upma
Equipment
Process Shot
Check above for step-by-step pictures (most of my recipes include pictures)
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
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.
YOUR OWN NOTES
Nutrition
Nutritional information is an estimation only.
UPDATE NOTE: This recipe was originally published on Aug 06, 2016. It was updated on January 03, 2021, with new photos and text.
Jagruti's Cooking Odyssey
I love quinoa recipes when they are cooperated in Indian cooking. Just right and perfect for breakfast or lunch.
Sapana
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.
Archana
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.
Sandhya Ramakrishnan
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.
Uma Raghupathi
Thank you, Sandhya
Seema Sriram
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.
Uma Raghupathi
Thank you, Seema
Alexander. v
Love to use Quinoa in ma makeing upma,
Uma Raghupathi
Thanks!
Bless my food by Payal
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.
Andrea@WellnessNotes
Sounds like a great, savory, flavorful breakfast!
Uma Raghupathi
Thank you!
Vandana
Great recipe. It sounds so healthy and delicious. I love having healthy breakfast so will try it tomorrow morning.
Hauke Fox
Wow!! Now that's an interesting and tasty looking way to start the day!! Quinoa for the win 😀
Mel | avirtualvegan.com
I love the idea of quinoa for breakfast. It's so healthy and a would make a great start to the day!
Uma Raghupathi
Thank you. Yes healthy and tasty breakfast will make a great start!
manju
This is a favorite here! The kiddo especially loves it!
Uma Raghupathi
Happy that it's favorite to your kids!
Amy Katz from Veggies Save The Day
This looks so healthy!
Uma Raghupathi
Thank you:)
foodhuntersguide
so much healthy goodness in one bowl.
Uma Raghupathi
Thank you 🙂
Strength and Sunshine
Protein packed, savory, a fantastic way to jumpstart the morning!
Uma Raghupathi
That's right! thank you.