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Quinoa Upma Recipe-How to make Quinoa Vegetable Upma-Quinoa Recipes

September 12, 2014 by PadhuSankar 29 Comments

Upma is my favorite and I prepare it often. I love all varieties of upma, be it rava upma or arisi upma or aval upma or oats upma.. Quinoa upma is very delicious, flavorful and  packed with protein and nutrients. It is a quick and easy recipe that you can put up for breakfast or lunch or dinner in no-time. It is perfect for bachelors, vegetarians, vegans looking for healthy protein rich recipes. Today we will learn how to make Quinoa Upma following this easy recipe with step wise pictures.

Quinoa Upma

Quinoa Vegetable Upma


Quinoa Upma

 Prep Time : 10 mins

 Cook Time : 25 mins 
 Serves: 1
 Recipe Category: Breakfast-Dinner
 Recipe Cuisine: South Indian

   Ingredients needed

   Quinoa -1/2 cup
   Onion -1/3 cup or 1 onion chopped
   Green chilli -2 slit
   Peeled and chopped ginger -1 tbsp
   Carrot + beans together -1/2 cup
   Capsicum -1/2 a capsicum or 1/3 cup chopped
   Potato -1/4 cup or a small potato
   Tomato – 1 small
   Salt -1 tsp flat or as needed

   For the seasoning

   Oil -2 tbsp
   Mustard seeds -1 tsp
   Urad dal -1/2 tsp
   Bengal gram -1/2 tsp (optional)
   Red chillies -1-2
   Hing -1/4 tsp
   Curry leaves – few

Preparation 


Chop all the vegetables. Wash the quinoa well in a sieve (put it in a sieve or fine mesh strainer) under running water and keep it aside.

Keep all the vegetables, seasonings needed for the upma ready. It saves a lot of time and mess.

Method

Heat oil in a pan, add mustard seeds, when it splutters, add urad dal and bengal gram dal. When dal turns golden brown, add red chillies, hing and curry leaves.

Add chopped onions, green chilli, ginger and saute until onions turn transparent.

ingredients for Quinoa Upma

Add all the vegetables (except capsicum and tomato) 1/3 cup of water and cook covered.

Once the vegetables are 3/4 th cooked, add the capsicum and tomatoes. Cook for 2-3 minutes.

preparations for Quinoa Upma

Add 1 cup of water and needed salt. (taste the water to check for salt – the water should be slightly salty, once you add the quinoa, it will be perfect).

When water starts boiling, reduce the flame and add the washed quinoa. Cook covered on low flame. Stir once in between.

how to make quinoa upma

It will take around 15 minutes. Once all the water has evaporated, turn off the heat, mix well and enjoy!! Filling, and nutritious quinoa upma is ready and the great thing is you have just one utensil to wash!!

You do not need any side dish for this upma as we have added lot of vegetables. But if preferred, you can have it with chutney or sambar.

quinoa upma recipe-quinoa recipes
Picture shows quinoa upma and a bowl of chopped pineapple.
Tips from my personal experience – I have the habit of having a bowl of any seasonal fruits (organic preferable) an hour before breakfast or dinner. Either eat fruits on an empty stomach or 1 or 2 hours before breakfast or meals. In this way, you will feel energized and can avoid most digestive problems. It also helps in weight loss as we are not tempted to overeat. Try it and see. You will feel good!! 

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Related posts:

Murukku-Thenkuzhal Murukku-How to prepare Murukku
Tomato Rice
Medhu Vadai /Urad Dhal Vada
Pineapple Pachadi Recipe-Onam Special

Filed Under: Bachelor Recipes, Breakfast Varieties, Quick recipes, Uncategorized, Weight loss recipes Tagged With: Mixed vegetables, Protein Rich Recipes, Quinoa Recipes, Uncategorized, Upma Recipes, vegan recipes




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Next Post: Easy Rasam Recipe-South Indian Rasam with Amchur powder »

Reader Interactions

Comments

  1. Srinivasan Sampathkumar

    September 13, 2014 at 2:55 am

    Nice one. Thanks.

    Reply
  2. gita malini

    September 13, 2014 at 7:06 am

    what is quinoa in tamil is it varagarisi?

    Reply
    • Lakshmanan Karuppiah

      July 31, 2015 at 12:44 pm

      It's Thinai, if I'm not wrong 🙂

      Reply
    • Padhu Sankar

      July 31, 2015 at 2:36 pm

      It is not thinai. Thinai is foxtail millet and is a grain. Quinoa is a seed. Check Wikipedia

      Reply
    • Unknown

      January 3, 2017 at 12:38 pm

      Quinoa doesn't have any Indian name

      Reply
  3. Krishna

    October 20, 2014 at 4:19 pm

    I'm passing on this recipe to my mother (for my mother). Thank you so much for putting it in.

    Reply
  4. Kartik Shah

    March 29, 2015 at 10:45 am

    Loved it thanks a lot.

    Reply
  5. PKV

    April 9, 2015 at 11:08 am

    Please advise the time needed for Quinoa to cook as this is not as soft as Rava,

    Reply
    • Padhu Sankar

      April 11, 2015 at 11:13 am

      Approximately around 15 minutes.

      Reply
  6. Neha Ahuja

    May 16, 2015 at 6:35 pm

    Thanks for a gluten-free recipe , except for hing which I will avoid as it is not gluten-free 🙂

    Reply
  7. Praveena K

    August 8, 2015 at 7:47 pm

    where to get quinoa in Chennai?

    Reply
    • Padhu Sankar

      August 13, 2015 at 5:25 am

      Praveena- you get it easily in Nilgiris and other gourmet shops but very costly.

      Reply
  8. Shilpa Arun

    August 11, 2015 at 3:02 pm

    Was unable to cook as shown here. Is there a pre cook procedure for quinoa… Please help

    Reply
    • Padhu Sankar

      August 13, 2015 at 5:23 am

      Quinoa is very easy to cook. Boil water well, add washed and rinse quinoa and cook covered. Check this detailed post on How to cook quinoa

      Reply
  9. Jeff R

    August 25, 2015 at 1:48 am

    This was really great. Very simple to make, and definitely worth making again! Thanks for a great recipe Padhu!

    Reply
    • Krishna Kumar

      October 26, 2015 at 10:23 am

      What do I ask for quinoa in Tamil – if it is not in Nilgiris ?

      Reply
    • Padhu Sankar

      October 27, 2015 at 12:00 pm

      There is no Tamil word for quinoa. It will be available only in big supermarkets as it is imported.

      Reply
  10. Deepta Jayakumar

    January 22, 2016 at 10:29 pm

    A good diet recipe. Thanks for the idea of using quinoa for upma.

    Reply
  11. Pramila .l.m

    January 24, 2016 at 6:11 am

    quinoa needs tamil name

    Reply
  12. Pavithu Angel

    March 9, 2016 at 7:12 pm

    This recipe is excellent.Can you suggest more quinoa recipes?

    Reply
    • Padhu Sankar

      March 10, 2016 at 12:11 pm

      Thank you. Check my millet recipes page and world recipes page on the top of the website for more quinoa recipes.

      Reply
  13. Shyamala Gunnia

    October 8, 2016 at 2:32 am

    how do you say QUINOA in Tamil

    Reply
    • Padhu Sankar

      October 8, 2016 at 6:17 am

      Quinoa is quinoa – you have to ask for quinoa in shops. As it is imported, it will be available only in big supermarkets or gourmet stores.

      Reply
  14. Unknown

    February 15, 2017 at 12:01 pm

    Really useful!

    Reply
  15. raghav setty

    March 20, 2017 at 12:46 am

    It took lot of time to cook quinoa separately, I think it's better to use pressure cooker after water boils.Very nice recipe…

    Reply
  16. Venky Iyer

    April 11, 2017 at 3:48 am

    i bet you are tired of telling folks that there is no other translation for Quinoa except Quinoa itself !

    Reply
    • Padhu Sankar

      April 11, 2017 at 7:19 am

      LoL!! Very true.

      Reply
  17. naveen varma

    February 4, 2018 at 4:16 am

    Hi.This is the best breakfast one can ask for,good protein and fiber.
    What are the other ways can we use quinoa in our diet for weight loss.Thank You.

    Reply
    • Padhu Sankar

      February 5, 2018 at 11:28 am

      Check my "Other grains" image link on the right side. Or just search quinoa recipes in the search box above.

      Reply

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