This quinoa upma recipe is a nutritious and high-fibre alternative to regular upma. It swaps out semolina for quinoa, a whole grain that cooks quickly and absorbs flavour well. The dish includes a mix of vegetables and familiar South Indian tempering ingredients. It works as a wholesome breakfast or a light lunch. You can eat it plain or with a spoonful of curd or pickle on the side.
Quinoa is now a popular ingredient in Indian homes, especially among people trying to eat more whole grains. Though it is not native to India, quinoa has adapted well to local cooking styles. In this recipe, it replaces rava or semolina in a traditional upma, bringing in more fibre, protein, and a lighter texture.
This quinoa upma includes chopped vegetables like carrots, beans, peas, and onions. You can add capsicum, spinach, or any other fresh vegetable you have. These vegetables cook quickly and go well with the flavour of quinoa. You can also stir in roasted peanuts, cashews, or coconut for extra taste and texture. The tempering includes mustard seeds, urad dal, green chilli, ginger, and curry leaves. These ingredients give a distinct South Indian aroma and taste that balances the mild, nutty flavour of quinoa. Quinoa cooks in about 15 minutes, making it a good option for quick meals. You can soak it for 10 minutes beforehand so that it cooks evenly. Once cooked, quinoa grains turn
Read MoreRinse the quinoa well under running water using a fine mesh strainer. Rub gently with your fingers and soak for 10 minutes. Drain and keep aside.
Heat oil in a heavy-bottomed pan. Add mustard seeds and let them splutter. Add urad dal and sauté until golden.
Add curry leaves, slit green chilli, and grated ginger. Sauté for a few seconds until fragrant.
Add finely chopped onion and cook until it becomes soft and light golden.
Add the chopped vegetables such as carrot, beans, peas, and capsicum. Sauté for 2 to 3 minutes.
Add the soaked and drained quinoa. Mix gently so that the grains are coated with the oil and spices.
Pour in 2 cups of water. Add salt. Stir once and let the mixture come to a boil.
Cover the pan with a lid. Reduce the heat to low and let it cook for about 15 minutes or until quinoa is soft and all the water is absorbed.
Turn off the heat. Let the upma rest for 5 minutes before opening the lid. Fluff gently with a fork.
Garnish with chopped coriander leaves and lemon juice. Sprinkle roasted peanuts or cashews before serving if using.
Rinsing removes the natural coating called saponin, which can taste bitter. Use a fine mesh strainer and rub the grains gently under running water.
You can cook it without soaking, but soaking helps it cook more evenly and gives it a softer texture.
Use vegetables like carrots, beans, peas, and capsicum. You can also add chopped spinach or sweet corn. Avoid vegetables that release too much water.
Use the correct water-to-quinoa ratio, which is usually 2:1. Also, do not stir too often once the quinoa starts cooking.
Yes, you can use a pressure cooker. Use 1¾ cups of water for 1 cup of quinoa. Cook for one whistle on low heat and allow the pressure to release naturally.
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