Savory, spicy, and full of flavor - this Quinoa Upma recipe is a quick and gluten-free twist on the traditional South Indian breakfast. Packed with seasonal fresh veggies, it is a hearty breakfast!
Growing up in North India, I always craved South Indian food since it was never made at home. Enjoying it meant a trip to a restaurant. That was precisely when I was dating my husband and we loved eating upma with coffee.
Quinoa Upma is a mild twist on my South Indian upma recipe, using quinoa instead of semolina for a gluten-free alternative. This time I have also made it vegan. It is full of spicy and savory flavors from fresh green chili, Garam masala, and lemon juice.
For those who are new to Quinoa, it looks like Daliya (Indian wheat Porridge) when raw, tastes slightly like brown rice, and is fluffy and transparent like tapioca pearls or sabudana but very small in size, when cooked. Cooks faster than daliya in one pot wok.
Enjoy this perfectly fluffy quinoa upma with cilantro coconut chutney, tomato dosa chutney, or tea.
Find more ways to use Quinoa, Quinoa Sweet Potato Salad, Quinoa Khichdi.
More Indian Breakfast Recipes: Moong Dal Chilla, Ragi Banana Pancake, Bread Pakora, Bread Rolls
Ingredients
See the recipe card for exact ratio of ingredients.
- Quinoa: Gluten-free grain. I have used the India Gate brand. Feel free to use local brand.
- Olive Oil
- Mustard Seeds: Adds a sharp, nutty aroma when tempered.
- Green Chili- Adjust the heat.
- Onion and garlic
- Veggies- Carrot, green beans, and Peas
- Curry Leaves
- Salt
- Water
- Lemon Juice (optional)
- Fresh Cilantro
How To Make Quinoa Upma in Wok
Step 1. Rinse Quinoa and Prep Veggies
In a large bowl, add water and rinse the quinoa. then put it in a colander and wash again under running water to remove bitterness. Wash and chop veggies as you like- onion, garlic, green beans, and carrot. I have used frozen peas.
Step 2. Prepare the Tempering
Heat oil in a heavy wok. Add curry leaves and mustard seeds, and cook till the seeds crackle. Add garlic, green chili, and onions and cook till transparent. add salt and spices.
Step 3. Sauté Vegetables
Add chopped veggies green beans, carrots, and peas, cooking until tender. Make sure to cook with a lid for efficient cooking. It takes about 3-5 min on a slow flame. Add quinoa into the wok after draining water. Add water and cook with the lid on. It takes about 5-10 minutes on a slow flame for quinoa to be cooked and become fluffy.
Step 4. Combine Quinoa
Switch off the flame and let it sit for 5 minutes covered.
Step 5. Garnish and Serve
Quinoa Upma is ready. Squeeze lemon juice and garnish with fresh cilantro. Serve warm with yogurt or chutney.
Expert Tips
- Always rinse quinoa under running water to remove its natural bitterness.
- Make sure to cook with a lid on as it speeds the cooking process and cooks everything perfectly.
- Adjust the heat as this would be spicy.
- It can be stored in an airtight container in the refrigerator for up to 2 days. Let it cool completely before storing. I won't recommend freezing it, though.
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Quinoa Upma
Equipment
- 1 heavy bottomed wok
- 1 Colander for rinsing quinoa
- 1 bowl for rinsing quinoa
Ingredients
- 2 cups quinoa
- 1 small Onion
- ½ cup carrot
- ⅔ cup peas
- ½ cup green beans
- 1 teaspoon mustard seeds (black)
- 1 teaspoon Red Chili Powder
- 1 small green chilly optional
- ½ teaspoon turmeric powder
- ½ tsp garam masala
- 2-3 cloves garlic
- salt as per taste
- 1 tablespoon olive oil
- 2 sprigs fresh curry leaves (Kadi Patta)
- 4-5 cups Water
- 2 teaspoon lemon juice (fresh)
Instructions
- In a large bowl, add water and rinse the quinoa. then put it in colander and wash again under running water to remove bitterness. Wash and chop veggies as you like- onion, garlic, green beans, and carrot. I have used frozen peas.
- Heat oil in a heavy wok. Add mustard seeds, garlic, green chili and cook till seeds crackle. Add onions and cook till transparent. Add salt and spices.
- Add chopped veggies green beans, carrots and peas, cooking until tender. Make sure to cook with lid for efficient cooking. It takes about 3-5 min on slow flame.
- Add quinoa into the wok after draining water. Add water and cook with the lid on. It takes about 5-10 minutes on a slow flame for quinoa to be cooked and become fluffy. Switch off the flame and let it sit for 5 minutes covered.
- Quinoa Upma is ready. Squeeze lemon juice and garnish with fresh cilantro. Serve warm with yogurt or chutney.
Notes
- Always rinse quinoa under running water to remove its natural bitterness.
- Make sure to cook with a lid on as it speeds the cooking process and cooks everything perfectly.
- Adjust the heat as this would be spicy.
- It can be stored in an airtight container in the refrigerator for up to 2 days. Let it cool completely before storing. I won't recommend freezing it, though.
| Nutrition Facts | |
|---|---|
| Serving size: 1 bowl | |
| Servings: 4 | |
| Amount per serving | |
| Calories | 278 |
| % Daily Value* | |
| Total Fat 7g | 9% |
| Saturated Fat 0.9g | 5% |
| Cholesterol 0mg | 0% |
| Sodium 172mg | 7% |
| Total Carbohydrate 45.1g | 16% |
| Dietary Fiber 6.4g | 23% |
| Total Sugars 3.8g | |
| Protein 10g | |
| Vitamin D 0mcg | 0% |
| Calcium 55mg | 4% |
| Iron 5mg | 28% |
| Potassium 490mg | 10% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition | |
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