Quinoa Upma is not only delicious but also packed with nutrition. It’s a twist on the traditional staple upma breakfast, typically made with semolina (sooji). But I have now switched to using quinoa instead, making it a healthier (and gluten-free) alternative. Plus, I add a mix of seasonal vegetables for an extra boost of taste and nourishment. This one-pot meal is perfect for a nourishing breakfast or a tiffin option.
How to make Quinoa Upma
There are two ways to make this Quinoa upma.
- Make with leftover quinoa: If you have cooked quinoa leftover from another meal (like a Quinoa Buddha Bowl), this is a quick to-put-together breakfast dish the day after. Simply sauté a cup of seasonal vegetables with simple seasoning and then mix in the cooked quinoa.
- One pot meal: Simply cook the quinoa along with all the vegetables in one-pot for a quick, healthy and delicious breakfast.
Seasonal Vegetable Mix for Upma
The traditional upma recipe primarily includes onions and chillies, with a tempering of curry leaves. But I like adding a mix of vegetables that maintain their form even after cooking. The vegetables add a lot of texture and colour (and nutrition) to the dish. Some of my go-to vegetables in upma are – carrots, peas, bell peppers/ capsicum, broccoli, and pumpkin.
Before I had started the journey of growing my food, I wasn’t particularly mindful of seasonal eating. Having experienced the benefits of seasonal farm-to-table eating firsthand, I urge you to cook with vegetables based on what’s fresh and available in your region. In India, for instance, winter is a great time to incorporate carrots, peas, and broccoli into your upma. Come summer, I switch to capsicums, pumpkins, and tomatoes (which I add towards the end of the cooking process).
Quinoa Upma – Healthy Breakfast Recipe
Ingredients (1cup = 240ml; 1tbsp = 15ml; 1tsp = 5ml)
- 1 cup quinoa
- 2 cups water
- 2 tbsp oil
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 4-5 fresh curry leaves
- 1 onion finely chopped
- 1 green chili finely chopped (optional)
- 1 cup mixed vegetables carrots, broccoli, bell peppers, peas, etc.
- Salt to taste
- Fresh herbs like parsley or coriander for garnish
Instructions
- Rinse the quinoa under cold water until the water runs clear. This helps remove any bitterness.
- In a deep pan or pressure cooker, heat the oil over medium heat. Add the mustard seeds and cumin seeds. Once they start to splutter, add the curry leaves and then the chopped onion and green chili. Sauté until the onions become translucent.
- Add the mixed vegetables to the pan and sauté for a few minutes until they are slightly tender.
- Add the rinsed quinoa to the pan and stir well to combine with the vegetables. Sauté for a couple of minutes.
- Add water and salt to the pan. Bring the mixture to a boil.
- Once boiling, reduce the heat to low, cover the pan, and let it simmer for about 15 minutes(or 1 whistle if you are using a pressure cooker), or until the quinoa is cooked and all the water is absorbed.
- Fluff the quinoa with a fork and garnish with fresh herbs like parsley or coriander.
Notes
- carrots
- potato
- broccoli
- bell pepper/ capsicums
- corn
- peas
- leek and spring onions
- pumpkins
Keeping the base recipe the same, you can try different grains to make this recipe. Vermicelli, Barley and couscous are also great options. For gluten-free options, use whole millets like jowar/sorghum and cheena/proso millet.
Once in a while, I still make the very basic upma with semolina and a nice tempering of dried red chillies and curry leaves. But I love experimenting and with little children at home, a one-pot meal that is complete with all the vegetables is my go-to option!
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