I’ll be honest—I was a little late to the quinoa game. But once I started experimenting with it in familiar Indian dishes, I was hooked. This quinoa upma has become a regular in my kitchen, especially on days when I want something comforting but don’t want to feel sluggish afterward.
It’s warm, satisfying, and packed with flavor thanks to the tempering of mustard seeds, curry leaves, and a few basic veggies. It’s the kind of meal that keeps you full without weighing you down—and that’s a win for me.
What Makes This Version Special
Traditional upma is usually made with rava or suji, which is delicious but can feel heavy. So I swapped in quinoa one morning when I was low on semolina—and it worked beautifully. The quinoa fluffs up just right, has a slight bite, and soaks in all the lovely flavors of the tempering and spices.
I also sneak in veggies like carrots, green peas, and beans to make it a little more filling, especially if we’re having it as a quick lunch. If you’re trying to cut down on refined grains or want a protein boost without thinking too much about it, this dish does the trick.
What You’ll Need to Make It Work
Quinoa
The key is rinsing it well—like really well—under running water. Quinoa has a natural coating called saponin, which can taste bitter. I give it a good rub in a fine mesh strainer to make sure it’s completely clean. Once cooked, the texture is soft with a light chew, making it a great base.
Tempering Spices
This is where the real flavor happens. Mustard seeds, cumin, urad dal, and moong dal are the usual suspects. I keep these stocked in my pantry because they instantly bring life to any simple dish.
Aromatics and Herbs
Ginger, green chilies, and curry leaves bring that signature South Indian warmth. A pinch of asafoetida adds a lovely depth—but feel free to skip it if you’re gluten-free.
Vegetables
I usually go for chopped carrots, green beans, and peas. But this is one of those flexible recipes—throw in whatever you have in the fridge. Just make sure the veggies are chopped small so they cook evenly with the quinoa.
Water and Salt
Nothing fancy here. Just use a 1:2 ratio of quinoa to water, and season to taste. That simple.
Coriander Leaves
I never skip fresh coriander at the end. It brightens up the whole dish.
Step-by-Step: Here’s How I Make It
1. Rinse the Quinoa Thoroughly
This is one step I never rush. I run cold water over the quinoa while rubbing it between my fingers in a mesh strainer for at least a minute or two. It really helps remove that bitterness.
2. Get the Tempering Going
Heat a bit of oil in a wide pan—I usually use sunflower or peanut oil. Toss in the mustard seeds and wait for them to pop, then add cumin seeds, urad dal, and moong dal. Once the dals turn golden, I throw in chopped ginger, green chilies, dry red chili, and a pinch of hing.
3. Sauté Onions and Curry Leaves
Add finely chopped onions and curry leaves. Cook them until soft and translucent. This is the base of the upma’s flavor—don’t rush this part.
4. Add the Veggies
I usually go with carrots, beans, and frozen peas because they cook quickly. If I’m using fresh peas, I steam them separately and add them at the end.
5. Toast the Quinoa
Once the veggies are sautéed, in goes the rinsed quinoa. I let it toast for a minute—it makes a difference in flavor and keeps it from getting mushy.
6. Pour in Water and Simmer
Add the water and salt, give everything a good stir, and cover the pan. I simmer it on low for about 20 minutes, checking once or twice to stir and make sure it’s not sticking.
7. Finish with Fresh Coriander
Once the water is absorbed and the quinoa looks fluffy and slightly translucent, I turn off the heat and stir in chopped coriander. Done!
Cooking Notes from My Kitchen
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Water Ratio: I’ve tested this many times—1 part quinoa to 2 parts water gives you perfectly fluffy results.
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Toasting the Quinoa: Toasting it in the pan for a minute after sautéing the veggies helps it absorb flavors better.
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No Pressure Cooker Needed: Just a regular pan with a lid does the job. Keep the heat low and let it take its time.
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Leftover Veggies?: Use whatever is hanging out in your fridge. Shredded cabbage, chopped spinach, or capsicum all work well.
Make It Your Own
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Nuts: Toss in a few roasted cashews or peanuts at the end for crunch. I sometimes fry a handful in ghee separately and sprinkle it on top before serving.
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Add Some Lemon: A squeeze of lemon juice at the end adds brightness—especially if you’ve gone heavy on the spices.
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Top with Coconut: If I have fresh grated coconut, I’ll sometimes add a spoonful over the top before serving. It’s subtle but really nice.
Storing and Reheating
Leftovers stay good in the fridge for about a day. I usually reheat it in a pan with a splash of water to loosen it up. It’s not ideal for freezing—quinoa gets a bit dry when thawed—but it reheats well for the next day’s lunch.
Questions I Get Asked
Can I make it without onion or garlic?
Yes! Just skip the onions and go a little heavier on curry leaves and ginger. You’ll still get great flavor.
Is this kid-friendly?
Absolutely. Just dial down the chilies and chop the veggies small. My nephew loves this with a dollop of ghee on top.
What goes well with it?
It’s great on its own, but I often serve it with coconut chutney or plain yogurt. Sometimes even a spoon of mango pickle if I’m feeling indulgent.
Vegetable Quinoa Upma
Looking for a light yet filling Indian breakfast that's both nourishing and delicious? This Quinoa Upma hits all the right notes.
Ingredients
- ½ cup quinoa
- 1 cup water
- 1½ tablespoons neutral oil (like sunflower or canola)
- ½ teaspoon mustard seeds
- ½ teaspoon cumin seeds
- ½ teaspoon urad dal (split black gram)
- ½ teaspoon moong dal (yellow mung lentils)
- ⅓ cup chopped carrots (about 1 small carrot)
- ¼ cup chopped french beans (roughly 5–6 beans)
- ⅓ cup green peas (frozen)
- ⅓ cup finely chopped onion (1 small to medium)
- ½ teaspoon finely chopped fresh ginger
- 1 teaspoon chopped green chilies (adjust to taste)
- 1 dry red chili (optional, seeds removed)
- 7–8 fresh curry leaves
- A pinch of asafoetida (hing), optional
- Salt, to taste
- 2 tablespoons chopped fresh coriander (cilantro), for garnish
Instructions
- Begin by thoroughly rinsing the quinoa in a fine mesh strainer under running water. This step removes any natural bitterness. Let it drain well and set aside.
- Warm oil in a pan over low heat. Once it's hot, sprinkle in the mustard seeds. As they begin to crackle, add the cumin seeds, urad dal, and moong dal. Stir continuously until the dals turn golden and aromatic.
- Toss in the chopped ginger, green chilies, dry red chili, and a pinch of hing if using. Let them sizzle briefly to release their flavors.
- Now add the chopped onion along with curry leaves. Sauté until the onions become soft and translucent.
- Stir in the carrots, french beans, and green peas. Cook for a couple of minutes to slightly soften the vegetables while keeping their color vibrant.
- Add the rinsed quinoa and mix well, ensuring the grains get coated with the spices and oil. Let it toast gently for a minute or two on low heat.
- Pour in the water and season with salt. Give it a good stir, taste the water, and adjust salt if needed.
- Cover the pan with a lid and let it simmer on low heat until the quinoa is fully cooked and the water is absorbed. You can stir it once or twice during this time for even cooking.
- When the grains look fluffy, soft, and slightly translucent, turn off the heat.
- Finish by adding fresh coriander and giving it a final toss.
- Serve your warm quinoa upma with lemon wedges, coconut chutney, or even a spoonful of lime pickle for an extra zing.
Notes
- Water Ratio: A 1:2 ratio of quinoa to water works best when cooking in a covered pan.
- Rinsing is Key: Always rinse quinoa thoroughly to get rid of its natural bitterness caused by saponins.
- Veggie Options: Customize with bell peppers, corn, grated beetroot, broccoli, or shredded cabbage depending on what you have on hand.
- Gluten-Free Tip: Skip the asafoetida or use a gluten-free version to keep it completely gluten-free.
Nutrition Information
Yield
2Serving Size
1Amount Per Serving Calories 223Total Fat 12gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 11gCholesterol 0mgSodium 325mgCarbohydrates 25gFiber 6gSugar 7gProtein 6g
Dinnerfocus.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
This quinoa upma has become one of those recipes I turn to when I want something warm, filling, and still light. It’s proof that healthy eating doesn’t have to mean boring or bland. Once you’ve made it a couple of times, you’ll find ways to tweak it to your own taste—add veggies, skip the spice, or make it in bulk for meal prep.
It’s simple food, made well—and that’s what good cooking is all about.
Try other Quinoa recipes:
