This quinoa upma is easy, quick and delicious — with a healthy and wholesome twist! Made with protein-rich quinoa, this is a nourishing way to enjoy the South Indian flavors of upma.
Enjoy this quinoa upma recipe with a cup of our authentic masala chai (Indian spiced tea) or other snacks like our watermelon chaat or sweet potato and nectarine chaat recipe!
If you’re a fan of traditional upma but want a protein-rich, gluten-free twist, this quinoa upma recipe is a great option for a nutritious meal!
Upma is typically made with semolina (rava), but swapping in quinoa not only boosts the nutritional profile — it adds a subtly nutty flavour that perfectly pairs with the spiced seasoning. Plus it works out faster as there is no need to dry roast the semolina, as with traditional rava upma.
Whether you're meal-prepping for the week or just want something tasty and nutritious for a savory breakfast, snack or dinner, this dish ticks all the boxes.
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Why You’ll Love This Recipe
- Healthy, wholesome and nutritious – Quinoa is a superfood, a complete protein and rich in fiber and essential amino acids,making this a nutrient-rich option for a wholesome meal.
- Quick and easy recipe – With just a handful of ingredients and a simple cooking process, this recipe comes together in under 30 minutes. Plus no pressure cooker required!
- Vegan and gluten-free
- Versatile and great for meal prep: It is a one-pot meal that works for every occasion! Plus great for meal prep!
- Blend of unique and classic flavors: this recipe celebrates the wonderful flavors of South India in a fun and unique twist, by replacing semolina with quinoa.
Ingredients You'll Need
- Quinoa: rinsed thoroughly to remove bitterness. White quinoa works best for a light texture and subtle flavor. Use hot or cold water to cook the quinoa in the pan with the spices.
- Water: for cooking the quinoa
- Oil: to sauté the spices. Use olive oil.
- Mustard seeds: as the base of the tempering
- Green chilies: for spices
- Ginger: use fresh ginger
- Hing (asafoetida): to ensure this is gluten-free, use gluten-free asafoetida. This can often be found at the local Indian grocery store or supermarket.
- Curry leaves – use fresh or frozen
- Onion: finely chopped onion for depth of flavor. You can use a small onion or half a medium onion - brown onion (or yellow onion) works well in this recipe.
- Salt, lemon juice and fresh coriander leaves (or fresh cilantro) – to enhance the flavor and taste.
See recipe card for a full list of ingredients and quantities.
Substitutions and Variations
- Make it spicier: Add more green chillies or dry red chillies for extra heat.
- Mixed vegetables: Toss in fresh vegetables including chopped carrots, bell peppers, green or French beans and fresh/frozen green peas. Adding a mix of veggies brings added color and texture to this dish.
- Tempering: adjust the tempering by adding ½ teaspoon urad dal, ½ teaspoon chana dal and ¼ teaspoon turmeric powder after adding the mustard seeds.
- Nuts: Add cashews or peanuts for a crunchy, protein-rich variation.
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How to Make Quinoa Upma
Step 1: Saute spices: Heat oil in a pan over medium heat. Add mustard seeds and let them crackle for a few seconds. Add the chopped ginger and green chilies, sauté for another 5-6 seconds. Add curry leaves and cook for another 5-6 seconds.
Step 2: Add onions: Add the chopped onions, stir and cook for 2-3 minutes, until they soften, turn translucent and slightly golden brown.
Step 3: Add fresh coriander.
Add in the chopped coriander and salt, stir and cook for a few more seconds.
Step 4: Add water.
Pour in the water and bring to a boil. Stiring to mix the spices with the water.
Step 5: Add rinsed quinoa, cover and cook, then serve.
Add the drained quinoa and mix well. Cover and cook for 20-25 minutes (or as per packet instructions), stirring occasionally. If needed, add a little more water towards the end to ensure the quinoa is fully cooked and fluffy. Once the quinoa is cooked, remove from heat, squeeze over a little fresh lemon juice, and garnish with more fresh coriander if desired. Serve hot and enjoy!
Expert Tips
- Rinse the quinoa thoroughly: rinse your quinoa in a fine mesh strainer - the quinoa seeds are tiny and will slip right through a regular colander. This quick rinse helps remove the natural coating (saponin) that can make quinoa taste bitter.
- Water quantity: water is used to cook the quinoa with the spiced tempering. Adjust the quantity/number of cups of water based on the quantity of quinoa you are using. This recipe uses 300ml for ½ cup quinoa.
- Cooked quinoa: this recipe works best with uncooked quinoa, as the quinoa is cooked with the spices. If you prefer to use cooked quinoa, add directly into the pan with spices and omit the water. Note: the flavor profile will less if you use this technique.
How to Serve Quinoa Upma
Enjoy this quinoa upma on its own as a light breakfast, brunch, meal or snack.
You can also pair it with our South Indian coconut chutney or South Indian peanut chutney. Enjoy with a glass of fresh pear juice or apple, orange and carrot juice!
Recipe FAQs
Quinoa brings a mild, nutty flavor and slightly chewy texture which pairs well with the spiced seasoning. This dish has a spiced and savory flavor.
Yes, this quinoa upma can be made ahead and stored in an airtight container in the fridge for up to 2-3 days.
Reheat in the microwave or on the stovetop, adding a splash of water if needed to refresh the texture.
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Quinoa Upma
Ingredients
- ½ cup quinoa uncooked, thoroughly rinsed and drained
- 300 ml water
- 1 teaspoon oil
- ½ teaspoon mustard seeds
- 1 green chilli
- ½ inch ginger chopped
- 16 curry leaves
- ½ teaspoon hing
- ½ onion brown/yellow onion
- ¼ cup fresh coriander (or cilantro)
- ¼ - ½ teaspoon salt or to taste
- 1-2 drops lemon juice to taste
Instructions
- Heat oil in a pan over medium heat.
- Add mustard seeds and let them crackle for a few seconds.
- Add the chopped ginger and green chilies, sauté for another 5-6 seconds.
- Add curry leaves and cook for another 5-6 seconds.
- Add the chopped onions, stir and cook for 2-3 minutes, until they soften, turn translucent and slightly golden brown.
- Add in the chopped coriander and salt, stir and cook for a few more seconds.
- Pour in the water and bring to a boil. Stiring to mix the spices with the water.
- Add the drained quinoa and mix well. Cover and cook for 20-25 minutes (or as per packet instructions), stirring occasionally. If needed, add a little more water towards the end to ensure the quinoa is fully cooked and fluffy.
- Once the quinoa is cooked, remove from heat, squeeze over a little fresh lemon juice, and garnish with more fresh coriander if desired. Serve hot and enjoy!
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