Quinoa Veg Upma is a modern take on the traditional upma. Quinoa, a gluten-free pseudo grain, is rich in protein, magnesium, and soluble fiber — all of which are excellent for cardiovascular health. Its low glycemic index supports stable blood sugar levels, while the vegetables add antioxidants and fiber.
Unlike regular upma made from semolina, quinoa keeps you full longer and supports cholesterol reduction. This dish uses minimal oil, with flavors coming from curry leaves, mustard seeds, ginger, and green chili. It makes a wholesome breakfast or light dinner, pairing well with curd or chutney.
Rinse quinoa and cook in 2 cups water until fluffy (about 15 mins).
Heat oil in a pan, add mustard, cumin, curry leaves, chili, and ginger. Sauté briefly.
Add onion, carrot, beans, and peas. Stir for 3–4 mins.
Add cooked quinoa and salt. Mix well.
Garnish with lemon juice and coriander leaves. Serve warm.
Tips and Tricks
- Rinse quinoa well to remove bitterness.
- Add capsicum or spinach for variety.
- Serve with chutney for extra flavor.
Frequently Asked Questions
Yes, little millet or foxtail millet works well.
Yes, it has a low glycemic index.
Yes, cooked quinoa can be refrigerated and reheated.
