Quinoa Upma Recipe – How to Make Vegan Vegetable Quinoa Upma – Indian Quinoa Recipes

Quinoa Upma is a simple and healthy South Indian style breakfast dish. It is very easy to make and rich in protein and iron. I have used carrots and peas to make this quinoa upma. You can use your favorite vegetables.

Few More Indian Quinoa Recipes:

• South Indian Curd Quinoa
• Lemon Quinoa
• Quinoa Jaggery Laddu

We can also make desserts with quinoa such as Quinoa Chocolate Pudding and Quinoa Banana Almond Muffins

If you are looking for more healthy breakfast recipes then do check Instant Ragi Idli, Banarasi Chura Matar, Ragi Semiya Upma, Godhuma Rava Undrallu and Methi Poha.

Vegan Quinoa Vegetable Upma Recipe Card:

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Vegan South Indian Quinoa Upma Recipe

Prep Time

5 mins

Cook Time

20 mins

Total Time

25 mins

 

How to make South Indian style quinoa vegetable upma recipe. A healthy breakfast recipe with step by step photos and video.

Course: Breakfast, Dinner, Main Course

Cuisine: Indian, South Indian, Vegan

Keyword: Fusion, Healthy Breakfast, Indian breakfast, Quinoa, Vegan Breakfast

Servings: 2

Calories: 416 kcal

Author: Hari Chandana Ponnaluri

Ingredients

• 1/2 cup Quinoa
• 1/2 cup Chopped Carrots
• 1/4 cup Green Peas
• 1 Onion
• 1 1/4 cup Water
• 1 tsp Chopped Ginger
• 2 Green Chillies
• 1/2 tsp Mustard Seeds
• 1/2 tsp Urad Dal
• 1/2 tsp Chana Dal
• 1/2 tsp Cumin Seeds
• 1/4 tsp Turmeric Powder
• 3 tbsp Oil
• Salt to taste
• 1 Sprig Curry Leaves
• 1 Sprig Coriander Leaves

Instructions

1. Heat oil in a pan and add the mustard seeds, cumin seeds, urad dal and chana dal. Fry until they are golden brown color.

2. Then add the curry leaves, chopped ginger and chopped green chillies and saute for a min.

3. Now add the sliced onion and fry until translucent. 

4. Add the chopped carrot, green peas and turmeric powder and saute for a minute.

5. Add 1 1/4 cups of water and salt and bring it to a rolling boil.

6. Now add the rinsed quinoa to the boiling water and mix well.

7. Cover the pan with a lid and let it cook completely over a low-medium flame.

8. Add the coriander leaves and serve hot with chutney or sambar.

9. You can also serve with fresh yogurt or raita if you are not vegan.

Recipe Notes

You can also add the peanuts or cashew nuts to the tempering.

Use your favorite vegetables to make this upma.

 

 

Nutrition Facts

Vegan South Indian Quinoa Upma Recipe

Amount Per Serving

Calories 416 Calories from Fat 216

% Daily Value*

Total Fat 24g 37%

Saturated Fat 1g 5%

Sodium 186mg 8%

Potassium 466mg 13%

Total Carbohydrates 42g 14%

Dietary Fiber 7g 28%

Sugars 6g

Protein 8g 16%

Vitamin A 111.8%

Vitamin C 46.8%

Calcium 4.3%

Iron 16.5%

* Percent Daily Values are based on a 2000 calorie diet.

How to Make Quinoa Upma Recipe with Video:

Vegetable Quinoa Upma Recipe with Step by Step Photos:

• Heat 2 – 3 tablespoons oil in a heavy bottomed pan and add the mustard seeds, cumin seeds, urad dal and chana dal. Fry until they are golden brown color.
• Then add the curry leaves, chopped ginger and chopped green chillies and saute for a min.
• Now add the sliced onion and fry until translucent and light brown color.

• When they are done, add the finely chopped carrot, green peas and turmeric powder and saute for a minute.

• Add 1 1/4 cups of water and salt to the seasoned ingredients and bring it to a rolling boil.

• Now add the rinsed quinoa to the boiling water and mix well.
• Reduce the flame to low-medium. Cover the pan with a lid and cook completely.

• When it is soft and cooked, turn off the flame.
• Add the chopped coriander leaves and combine.
• Serve hot with chutney and sambar. You can also serve with yogurt if you are not vegan.