Quinoa Upma is a healthy quick dish with simple steps and it is good option when you want something light yet filling. You can make it easily for busy mornings. It has mild spice taste and it feels very comforting to eat. This recipe is good for adults and kids also and you can have it any time of the day.
It has a good source of protein and fibre, so it keeps you full for long time. It is also gluten free and easy to digest for most people. You can add quinoa instead of rava which makes this upma healthier. This recipe has become a good choice when you want something simple and nutritious.
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About Quinoa Upma
Quinoa Upma is prepared similar to regular rava upma but quinoa replaces rava here. The cooking method is almost same but the texture is little different. It turns soft and fluffy when it is cooked properly. It absorbs all the tempering flavors very nicely in this recipe. This recipe does not need much planning or any special ingredients.
This recipe has mild and balanced taste. You can include it often in your meal rotation. This recipe feels little different but still familiar in taste. You can make it for breakfast or even for dinner also. Once you get used to quinoa cooking, this recipe becomes very regular at home.
You can just add beans, capsicum or even a handful of peanuts if you like. Some people like to add grated coconut at the end also. Lemon juice can be added for slight tangy taste. When you see small tail in quinoa, it means it has cooked properly. Cooking in low flame helps to get good texture always.
Quinoa is pronouced as 'keenwah' a super healthy grain which has a crunchy chewy texture which I loved the most.I usually make this quinoa upma on weekdays when I want quick breakfast. Sometimes I pack it for lunch also as it stays good for few hours.
Quinoa Upma Ingredients
- Quinoa - I have used this as the main base for the upma. It gives good protein and keeps you full longer. You can replace with millets also if you like.
- Onion - I have used chopped onion for sweetness and flavor. It balances the mild taste of quinoa. You can skip if you dont like onion.
- Carrot - I added carrot for color and slight crunch. It also adds little sweetness. You can use beans instead.
- Green peas - I used peas for soft texture and freshness. This goes well with quinoa. You can also use frozen peas.
- Green chilli - I use for mild spice in the upma. You can reduce or increase as per taste. Pepper can be used instead.
- Mustard seeds - I have used this for tempering. It gives light crunch and aroma. You can use cumin also.
- Urad dal - This adds crispness to the tempering. It gives nice bite while eating. Chana dal can be used instead.
- Curry leaves - I used curry leaves for flavor. It gives that typical South Indian taste. Fresh is always better.
- Oil - I used regular cooking oil for tempering, it helps in cooking and flavor.
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How to make Quinoa Upma Step by Step
1.Measure quinoa, rinse it in water at least twice then soak in water for at least 15 minutes.
2.Drain water and set the quinoa aside. Heat oil in a pan add the item listed under 'to temper', then add onion and saute for 2 minutes until it becomes transparent.
3.Then add carrot and peas, saute for a minute then add quinoa. Add required salt.
4.Saute for a minute, then add water.
5.Let it come to a boil, then cook covered for at least 15-20 minutes in lowest flame, Check after 15 minutes then proceed further if needed.
6.Fluff it up, the grain will be seen transparent with a tiny tail, that ensure proper cooking. Switch off.
Serve hot or warm.
Expert Tips
- Washing - I make sure to wash quinoa at least twice before cooking. It helps to remove bitterness and improves taste. I usually soak it also if I have time.
- Cooking flame - I cook the quinoa upma in low flame. High flame may burn the bottom and quinoa may not cook evenly. Try not to hurry this step.
- Water ratio -I just add correct amount of , too much water will make it mushy and less water will keep it hard.
- Vegetable cutting - I cut vegetables small so that they cook evenly. Big pieces may remain uncooked and spoil texture.
- Resting time - Once cooked, let it rest for few minutes before fluffing. This helps quinoa settle and taste better.
Serving and Storage
Serve quinoa upma hot with coconut chutney or plain. It also tastes good with a little pickle on side. You can drizzle few drops of ghee on top if you like. Store leftover in fridge and use within a day. Reheat with little water before serving.
FAQS
1.Can I skip soaking quinoa?
Yes you can skip soaking, but cooking time may increase little. Washing is must though.
2.Why quinoa feels little crunchy?
Quinoa always has slight bite even after cooking. It is normal texture and not undercooked.
3.Can I add more vegetables?
Yes you can add any veggies like beans, capsicum or corn, works well with most vegetables.
4.Can I make this ahead?
You can make it few hours before and reheat. It tastes best when fresh though.
5.Is quinoa upma good for weight loss?
It is light and filling, so it helps in portion control. Just avoid adding too much oil.
If you have any more questions about this Quinoa Upma Recipe do mail me at sharmispassions@gmail.com. In addition, follow me on Instagram, Facebook, Pinterest ,Youtube and Twitter .
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📖 Recipe Card
Quinoa Upma
Ingredients
- ¼ cup quinoa
- ½ cup water
- 1 small carrot
- 3 tablespoon fresh green peas
- 3 tablespoon onion chopped
To temper:
- ½ teaspoon mustard seeds
- ½ teaspoon urad dal
- a sprig of curry leaves
- ½ no green chilli
Instructions
- Measure quinoa,rinse it in water atleast twice then soak in water for atleast 15mins.
- Drain water and set the quinoa aside.Heat oil in a pan add the item listed under 'to temper',then add onion and saute for 2mins until it becomes transparent.
- Then add carrot and peas,saute for a minute then add quinoa.Add required salt.
- Saute for a minute,then add water.
- Let it come to a boil, then cook covered for atleast 15-20 mins in lowest flame,Check after 15mins then proceed further if needed.
- Fluff it up, the grain will be seen transparent with a tiny tail, that ensure proper cooking. Switch off. Quinoa Upma Ready!
Notes
- Soaking may not be required but may take a little longer to cook.Quinoa takes a little longer to cook depends on the variety too.
- Quinoa will have a slight crunch while eating sp don't think its undercooked.
- You can add any of your favorite veggies.
- The ratio of water is 1 cup quino:2 cups water.
Bharat bhushan arora
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