Vegetable Quinoa Upma

Vegetable Quinoa Upma is a tasty, low carb Indian breakfast quinoa recipe that can be made under 30 minutes! Loaded with veggies, this vegan snack is great for weight loss, easy and very delicious!

What is Upma

Upma or Upama is one of the most common and popular Indian breakfast/snack recipe! This meal is cooked as a thick savory porridge using dry-roasted semolina also known as Rawa/Rava or coarse rice flour along with veggies.

It is a filling and nutritious meal that is very easy to make and tastes great! This is why, today this dish is popular all around the world and is prepared in various ways using different ingredients like Poha, Oats, Bread or even Rice.

Upma is so simple to make that bachelors, vegetarians, vegans looking for healthy protein-rich recipes can make this snack in just a few minutes. I have always been a fan of Upma and often make it using whatever vegetables available.

Since I prefer having a hot breakfast over cold, I have many recipe options to choose from even on busy mornings.

My GO-TO healthy breakfast/Snack recipes

• Hummus Flavored Mashed Potato Waffles
• Lentil & Spinach Crepes | Moong Dal & Palak Chilla
• Cilantro Poha Recipe
• Tamarind Poha

I love creating variations in recipes, Instant Pot Oats & Vegetable Upma and Bread Upma being some of them. Which is why I wanted to make Quinoa Upma this time. Why quinoa you may ask. Read on.

Benefits of Quinoa

• Quinoa (KEEN-wah) is a super grain
• High in fiber
• Protein-rich
• Low carb
• Naturally gluten-free
• Contains iron

There are different types of quinoa in the market. Some popular ones are white, red, black, flakes and flour. Each can be used to make a variety of recipes. I have used white quinoa extensively. So here are my tips to cook them right.

How to cook fluffy Quinoa or Kenova with tips

• Rinse quinoa until the foam disappears completely. I usually rinse it in running water for 2 minutes. This also removes any bitterness from quinoa.
• You can even roast quinoa before cooking to enhance its taste and give a crunchy texture. Place the seeds in a frying pan and roast on medium to low heat while stirring constantly for 5 minutes.
• Unlike other grains or rice, quinoa can be cooked in 15 minutes.
• The ratio for quinoa and water is 1:2. For every cup of quinoa, add 2 cups of water.
• Once it's cooked, fluff it with a fork to ensure that they don't get smashed.

How to make Vegetable Quinoa Upma

This Indian snack recipe is a great low carb snack that can also be enjoyed as a light lunch or dinner. I am sure you will love this breakfast quinoa recipe!

1. Heat avocado oil in a pan. Temper with mustard seeds and cumin seeds.
2. Once they begin to splutter, add pine nuts, minced green chilies, and curry leaves. Fry for 30 seconds.
3. Then add chopped onions and cilantro. Fry till the onions turn translucent.
4. Next add mixed veggies like corn, bell pepper, carrots, green peas, edamame along with salt and turmeric powder.
5. Mix and cook till the veggies are cooked. This could take 5-7 minutes.
6. Meanwhile, rinse quinoa in running water for about 2 minutes. Then add the rinsed quinoa to the pan.
7. Give it a mix and then add water.
8. Cover the pan with the lid and cook this for about 15 minutes on medium flame.
9. After the set time, open the lid and lightly fluff the upma with a fork.
10. Garnish with hemp seeds and chopped cilantro and serve this delicious low carb vegan snack.

Tips to make this Indian snack recipe

If you follow the instructions and the tips, you make this breakfast quinoa recipe effortlessly.

• Rinsing removes quinoa's natural coating, called saponin, which can make it taste bitter. Although boxed quinoa is often pre-rinsed, it's still advisable to give the seeds an additional rinse at home.
• Use any cooking oil or ghee in this recipe. I prefer using Avocado oil. Sauteing cilantro in the oil gives the dish a better flavor rather than only using it as a garnish. Substitute pine nuts with almonds, cashews or even pistachios. This just gives a nutty flavor and crunch to the dish.
• Add any mix of veggies as per availability and liking. You can use frozen or fresh vegetables. Keep all the vegetables, seasonings needed for the upma ready and nearby. It saves a lot of time and reduces mess. Curry leaves are available at any Indian grocery store and on Amazon. Skip adding it if not available to you.
• Once the water has evaporated and the grains are fluffy and not sticky, the upma is done. You can enjoy this low carb vegan snack by itself. No accompaniment needed. But if you must, serve it with some Indian pickle.

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Recipe 📖

Vegetable Quinoa Upma

Priya Lakshminarayan

Vegetable Quinoa Upma is a tasty, low carb Indian breakfast quinoa recipe that can be made under 30 minutes! Loaded with veggies, this vegan snack is great for weight loss, easy and very delicious! 

5 from 13 votes

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 25 minutes mins

Course Breakfast, Snack

Cuisine American, Indian

Servings 4 people

Calories 268.12 kcal

Ingredients  

1x2x3x

• ▢ ½ tablespoon avocado oil
• ▢ 1 teaspoon mustard seeds
• ▢ 1 teaspoon cumin seeds
• ▢ 1 tablespoon pine nuts
• ▢ 3 green chillies or 1 Jalapeno
• ▢ 5 curry leaves
• ▢ 1 onion
• ▢ ⅓ cup cilantro
• ▢ 1 cup mixed veggies
• ▢ 1 teaspoon turmeric powder
• ▢ 1 cup white quinoa
• ▢ 2 cups water
• ▢ 1 tablespoon hemp seeds optional

Instructions 

• Heat avocado oil in a pan. Temper with mustard seeds and cumin seeds.
• Once they begin to splutter, add pine nuts, minced green chillies and curry leaves. Fry for 30 seconds.
• Then add chopped onions and cilantro. Fry till the onions turn translucent.
• Next add mixed veggies like corn, bell pepper, carrots, green peas, edamame along with salt and turmeric powder.
• Mix and cook till the veggies are cooked. This could take 5-7 minutes.
• Meanwhile rinse quinoa in running water for about 2 minutes. Then add the rinsed quinoa to the pan.
• Give it a mix and then add water.
• Cover the pan with lid and cook this for about 15 minutes on medium flame.
• After the set time, open the lid and lightly fluff the upma with a fork.
• Garnish with hemp seeds and chopped cilantro and serve.

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Notes

• Rinsing removes quinoa's natural coating, called saponin, which can make it taste bitter. Although boxed quinoa is often pre-rinsed, it's still advisable to give the seeds an additional rinse at home.
• Use any cooking oil or ghee in this recipe. I prefer using Avocado oil. Sauteing cilantro in the oil gives the dish a better flavor rather than only using it as a garnish. Substitute pine nuts with almonds, cashews or even pistachios. This just gives a nutty flavor and crunch to the dish. 
• Add any mix of veggies as per availability and liking. You can use frozen or fresh vegetables. Keep all the vegetables, seasonings needed for the upma ready and nearby. It saves a lot of time and reduces mess. Curry leaves are available at any Indian grocery store and on Amazon. Skip adding it if not available to you. 
• Once the water has evaporated and the grains are fluffy and not sticky, the upma is done. You can enjoy this low carb vegan snack by itself. No accompaniment needed. But if you must, serve it with some Indian pickle. 

Tips to cook Quinoa

• Rinse quinoa until the foam disappears completely. I usually rinse it in running water for 2 minutes. This also removes any bitterness from quinoa.
• You can even roast quinoa before cooking to enhance its taste and give a crunchy texture. Place the seeds in a frying pan and roast on medium to low heat while stirring constantly for 5 minutes.
• Unlike other grains or rice, quinoa can be cooked in 15 minutes.
• The ratio for quinoa and water is 1:2. For every cup of quinoa, add 2 cups of water.

Nutrition

Calories: 268.12kcal | Carbohydrates: 39.72g | Protein: 9.94g | Fat: 8.44g | Saturated Fat: 0.83g | Sodium: 145.04mg | Potassium: 412.38mg | Fiber: 6.78g | Sugar: 2.47g | Vitamin A: 2467.14IU | Vitamin C: 36.18mg | Calcium: 56.48mg | Iron: 3.7mg

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