- Updated: October 29, 2020
Quinoa Upma is a nutritious type of upma dish prepared with quinoa and mixed vegetables.
Upma is a dish originating from the Indian subcontinent, cooked as a thick porridge from dry-roasted semolina or coarse rice flour. Vegetables and spices are added according to individual preferences. It is also prepared in various ways using rice, corn, vermicelli or other grains in place of the above.
Quinoa is the seed of the Chenopodium quinoa plant originating from South America and is not a grain. However, it is similar in nutrients and eaten the same way as cereal grains.
The quinoa should be well rinsed before cooking it to remove the outer coating, called saponin, which can leave a bitter taste. Some brands do this before packaging their quinoa and will then label them as pre-washed. But it is better to do it again at home just to make sure the saponin is fully washed away.
Quinoa seeds are cooked in the same way as rice, and have a sweet, nutty flavour and texture. When they are cooked, they appear translucent with the germ ring visible along the outer edge of the grain.
Note:
Tsp = tablespoon
Chopped = chopped or cut into ½ cm pieces
How to make quinoa upma
1. Take ½ cup quinoa in a fine strainer and rinse well in running water. Soak quinoa in water for 5 – 10 minutes and set aside in the fine strainer.
2. Heat 1½ tsp oil in a pan. Add ½ tsp mustard seeds, ½ tsp fennel seeds, ½ tsp urad dal and ½ tsp moong dal or chana dal. ¼ tablespoon black pepper powder.
3. Stir and sauté on a low flame until the mustard seeds begin crackling, and the urad dal and moong dal turn golden.
4. Then add ¼ tsp finely chopped ginger and 1 tsp chopped green chili. Add a pinch of asafoetida (optional).
5. Sauté for about half a minute.
6. Next add 1 chopped onion and curry leaves.
7. Stir and sauté on a low to medium flame.
8. Sauté till the onions become translucent.
9. Then add and mix chopped carrots, chopped french beans, chopped leafy vegetables and ½ cup frozen peas. Sprinkle some turmeric (optional).
10. Sauté on a low flame for two minutes.
11. Then add and mix the quinoa.
12. Sauté for a minute or two on low flame.
13. Then add 1 to 1¼ cups of water.
14. Add salt and stir well.
15. Cover the pan with its lid and simmer on a low flame till the quinoa seeds are cooked.
16. Stir the upma once or twice while it is simmering.
17. When all the water has been absorbed and the grains appear translucent and cooked, remove the lid, and switch off the flame.
18. Add 2 – 4 tbsp chopped coriander leaves.
19. Squeeze some lime or lemon juice into the upma
10. Give a quick stir and serve vegetable quinoa upma hot or warm with unsweetened yogurt or chutney.
18. Add salt as per taste.
19. Cover the pan with its lid and simmer on a low flame till the quinoa seeds are cooked.
20. Once or twice you can stir the upma while it is being simmered.
21. When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid, and switch off the flame. It will take about 20 minutes for the quinoa to cook.
22. Add 2 tbsp chopped coriander leaves.
Prep Time: 20 mins
Cook Time: 40 mins
Total Time: 60 mins
Cuisine inspiration: Indian
Ingredients
½ cup quinoa
1½ tablespoon oil
1 medium to large size onion
¼ tablespoon finely chopped ginger
¼ tablespoon turmeric – optional
¼ tablespoon black pepper powder – optional
1 tablespoon chopped green chillies – optional
1 pinch asafoetida (hing) – optional
10 to 15 curry leaves
½ tablespoon mustard seeds
½ tablespoon cumin seeds or fennel seeds
½ tablespoon urad dal (split black beans)
½ tablespoon moong dal (split mung beans) or chana dal (split chickpeas)
1 small to medium carrot chopped – optional
5 to 10 french or green beans chopped
1 to 2 branches green leafy vegetables chopped – jiè lán (kale) or cài xīn or xiǎo bái cài
1/2 cup frozen peas
1 to 2 cups water – to adjust as required
2 to 4 tablespoons chopped coriander leaves (cilantro leaves)
½ tablespoon salt – to adjust as required