If you are looking to pack more protein, fiber, and sustained energy into your breakfast, then try this easy and healthy quinoa upma recipe.
Upma is the ultimate South Indian comfort food. Traditionally made with rava (semolina), millet, dalia (broken wheat), or semiya (vermicelli), it’s a quick, savoury porridge that wakes up millions of households.
This South Indian Style Quinoa Upma retains everything you love about the classic dish—the warmth of the spices, the crunch of the cashews, and the bright pop of fresh vegetables—while transforming it into a nutrient-dense, gluten-free, powerhouse Indian breakfast.
Why You’ll Love Quinoa Upma
- Protein & Fiber Powerhouse: Quinoa is a complete protein, containing all nine essential amino acids. Paired with mixed vegetables, it keeps you full for hours without the mid-morning carb crash.
- The Perfect Texture: Standard rava upma can sometimes become sticky or gummy if the water ratio is slightly off. Quinoa grains inherently stay separate, fluffy, and offer a delightful, nutty bite.
- Meal-Prep Friendly: Unlike traditional upma which can harden as it cools, quinoa upma is an excellent option for weekday lunchboxes.
Ingredients You’ll Need
- Quinoa – the base of upma. White quinoa works best for the traditional texture. Follow my tips to cook fluffy, non sticky quinoa at home.
- Mixed Vegetables like carrot, onion, green peas, sweet corn, French beans, zucchini work best.
- Cooking Oil: Use vegan or vegetable oil like peanut, sesame, or coconut oil. you can use ghee also if making a non vegan upma.
- Tadka (Tempering): Black Mustard Seeds (rai), Cumin (jeera), Split White Urad, Curry Leaves, Chopped Ginger
- Nuts – peanut and cashews.
- Salt, Black Peppercorns, Coriander Leaves
How to Make Upma
1. Cook the Quinoa:
- You need pre-cooked quinoa for this upma recipe.
- Meal prep and store a big batch of quinoa over the weekend to make salads, fried rice, Mexican bowls throughout the week.
2. The Tadka (Tempering):
- Heat oil in a deep pan or kadai over medium heat.
- Add mustard seeds, cumin, ginger, urad, and curry leaves.
- Sauté until the lentils turn a beautiful golden brown. Add the nuts and fry till they become crunchy and golden.
- Add finely chopped onions and cook until translucent.
3. Cook Vegetables and Quinoa
- Toss in mixed vegetables (carrots, peas, beans) and season with salt and pepper. Mix, cover and cook for 5 minutes.
- Once vegetables are cooked, add the quinoa, mix nicely to evenly combine.
- Turn the heat down to low, cover the pan with a tight-fitting lid, and let it simmer for 5 minutes.
Finish by gently fluffing it with a fork, squeezing the juice of half a lime over the top, and garnishing with fresh coriander leaves.
Serving Suggestion
While quinoa upma is flavourful enough to eat on its own, pairing it with a traditional side dish elevates the texture and rounds out the meal perfectly.
Here are the absolute best accompaniments to serve alongside your quinoa upma:
- Hotel-Style Coconut Chutney
- Tomato-Onion Chutney (Kara Chutney)
- Raw Mango Chutney (Seasonal)
- Idli Podi (The “Gunpowder” Shortcut)
- Lemon or Ginger Pickle (Inji Thokku)
Watch Upma Video
Looking for more such wholesome Indian breakfast ideas then try Millet Pongal, guilt free Puffed Amaranth Granola, or the cripsy Besan Chilla.
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Quinoa Upma Recipe
- Heavy Bottom Kadhai
Ingredients
- 2 Cup cooked quinoa (get recipe)
- 1 tablespoon sesame oil
- 1 teaspoon black mustard seeds (rai)
- 1 teaspoon cumin seeds (jeera)
- 1 teaspoon white urad dal (dhuli urad)
- 1 tablespoon chopped ginger
- 1 sprig curry leaves
- 2 tablespoon peanuts
- 2 tablespoon chopped cashews
- 1 small onion, finely chopped
- 1 small carrot, finely chopped
- ½ medium zucchini, finely chopped
- ¼ Cup green peas
- 1 teaspoon salt or to taste
- ¼ teaspoon black peppercorns
- Handful of coriander leaves, chopped
Instructions
- Heat oil in a deep pan or kadai over medium heat. Add mustard seeds, cumin, ginger, urad, and curry leaves. Sauté until the lentils turn a beautiful golden brown.
- Add finely chopped onions and cook until translucent. Add the peanut, cashews, and fry till they are golden and crunchy.
- Toss in mixed vegetables (carrots, peas, beans) and season with salt and pepper. Mix, cover and cook for 5 minutes.
- Once vegetables are cooked, add the quinoa, mix nicely to evenly combine. Turn the heat down to low, cover the pan with a tight-fitting lid, and let it simmer for 5 minutes.
- Finish by gently fluffing it with a fork, squeezing the juice of half a lime over the top, and garnishing with fresh coriander leaves.
- Serve quinoa upma warm with chutney of choice.
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