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Friday, September 12, 2014

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

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 CategoryBreakfast-Dinner
 Recipe CuisineSouth 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


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.


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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  1. what is quinoa in tamil is it varagarisi?

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

    2. Quinoa doesn't have any Indian name

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

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

  4. Thanks for a gluten-free recipe , except for hing which I will avoid as it is not gluten-free :)

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

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

    1. 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

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

    1. What do I ask for quinoa in Tamil - if it is not in Nilgiris ?

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

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

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

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

  10. Replies
    1. 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.

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

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

  13. 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.

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


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