• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Rachna cooks logo

  • Home
  • Recipes
    • Beginner Recipes
    • Vegan
    • Vegetarian
    • Rice Dishes
    • Meat/Seafood
      • Chicken
      • Fish
      • Prawn | Shrimp
    • Festival
      • Diwali
      • Navratri
    • Pickle
    • Rotis
      • parathas
  • Cookbooks
  • Contact
  • Others
    • Privacy Policy
    • Disclosure Policy
    • Health & Fitness
      • Health
      • Fitness
  • Soup
  • Salad
  • Curry
  • Dry vegetable
  • Nav Social Menu

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
menu icon
go to homepage
  • Air fryer Recipes
  • Instant Pot Recipes
  • Recipes
  • Cookbooks
  • Subscribe
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Air fryer Recipes
    • Instant Pot Recipes
    • Recipes
    • Cookbooks
    • Subscribe
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×
    Home » Vegan

    Quinoa Upma

    By Rachna Published: Oct 19, 2024 · Modified: Oct 19, 2024 Leave a Comment

    Jump to Recipe
    Buy My Air fryer ecookbooks Here
    • 18shares
    • Facebook
    • Pinterest
    • Flipboard
    • Reddit
    • 18shares

    This quinoa upma is a great twist on regular Upma. It is a tasty vegan breakfast or light meal that is flavourful and balanced.

    Upma is a classic South Indian breakfast. I make it with broken wheat or bulgur in place of semolina. In this recipe, I substituted with quinoa as the grain and it worked so well. Perfect vegan breakfast that is hearty too.  You can easily have it as a light meal.

    You may also like: Bulgur upma, moonglet recipe, Lentil Omelette,  Idli recipe, Rava Dosa, Besan Cheela, Medu Vada.

    Ingredients

    Quinoa: Use 1 cup 

    Vegetables: Chopped carrots, peas, green beans, cauliflower, onions, and tomatoes are used here. Pretty much any veggies that you have can be used.

    Spices: Mustard seeds, cumin seeds, turmeric, red chilli powder, garam masala and salt are used to flavour the Upma.

    Green chilies and ginger: Finely chopped are used for some zing

    Curry leaves: A handful are used for their flavour and aroma.

    Peanut oil: I used 1 tbsp. You can use coconut oil or vegetable oil too.

    Cilantro: Chopped cilantro is used for garnish.

    Instructions

    This is an easy recipe once you have the ingredients assembled. Take 1 cup quinoa and rinse it well with water. Keep it soaked in water for 10 minutes. I do not cook it separately.

    Take all the veggies you are using and chop them in similar-sized pieces. Now heat oil in a pan and add 1 tsp. mustard seeds and ½ tsp. cumin. Allow them to sputter. Add in curry leaves and one chopped onion along with 1 tsp. grated ginger.

    Saute for 2-3 minutes. Add one chopped tomato and the cut vegetables. Saute for a couple of minutes. Add in ½ tsp. turmeric powder and salt.

    Now add in the drained quinoa along with salt. If you want extra heat, you can add 2 slit chillies too.

    Add about 2.5 cups of water and let it come to a boil. Cover and cook till the quinoa is cooked. Open and cook so that the remaining water also get absorbed. Takes about 10-15 minutes.

    Add 1 tsp. garam masala and ½ tsp. red chilli powder. Mix well. Taste and adjust seasoning. Garnish with chopped cilantro and serve hot.

    Your delicious and healthy quinoa Upma is ready to serve. Have it hot.

    Expert Tips

    Rinse quinoa: Always rinse quinoa a couple of times under cold water before cooking to remove its natural bitter taste.

    Adjust seasonings: You can adjust seasonings as per taste.

    Add any veggies: You can add or substitute any veggies here. Broccoli, mushroom etc. work well too.

    Garnish with nuts: You can garnish with roasted cashews or peanuts for added crunch and taste.

    Storage Tips: You can store leftover quinoa upma in an airtight container in the fridge for up to 3 days. Reheat it in microwave after sprinkling a little water so that the quinoa does not feel dry. You can reheat on stove top too.

    📖 Recipe Card

    Delicious quinoa upma served on a plate

    Quinoa Upma

    Rachna Parmar
    This quinoa upma is a healthier take on the traditional Indian breakfast, upma. Using quinoa makes this vegan breakfast higher in protein. It is a good one-pot meal too.
    5 from 1 vote
    Print Recipe Pin Recipe Save Recipe Saved Recipe
    Prep Time 5 minutes mins
    Cook Time 20 minutes mins
    Soaking time 10 minutes mins
    Total Time 35 minutes mins
    Course Breakfast
    Cuisine Indian
    Servings 4
    Calories 261 kcal

    Equipment

    • 1 Chef's knife
    • 1 Skillet

    Ingredients
     

    • 1 cup quinoa
    • 1 onion chopped
    • 1 tsp. Ginger minced
    • 1 tsp. Mustard
    • ½ tsp. Cumin
    • 2 green chillies optional
    • 1 tomato chopped
    • 2 cups vegetables use carrots, green beans, cauliflower, peas
    • 1 sprig curry leaves
    • 1 tsp. Garam masala
    • ½ tsp. Turmeric
    • ½ tsp. Salt
    • 1 tbsp. cilantro chopped

    Do you want to save this recipe?

    Enter your email below & we’ll send it straight to your inbox. Plus you’ll get more great recipes and tips from us each week!

    Invalid email address. Please enter again.

    Awesome! Check your email for your saved recipe.

    Instructions
     

    • This is an easy recipe once you have the ingredients assembled. Take 1 cup quinoa and rinse it well with water. Keep it soaked in water for 10 minutes. I do not cook it separately.
    • Take all the veggies you are using and chop them in similar-sized pieces. Now heat oil in a pan and add 1 tsp. Mustard seeds and ½ tsp. Cumin. Allow them to sputter. Add in curry leaves and one chopped onion along with 1 tsp. grated ginger. Saute for 2-3 minutes. Add one chopped tomato and the cut vegetables. Saute for a couple of minutes. Add in ½ tsp. turmeric powder.
    • Add about 2.5 cups of water and let it come to a boil. Now add in the drained quinoa along with salt. If you want extra heat, you can add 2 slit chillies too. Cover and cook till the quinoa is cooked. Open and cook so that the remaining water also get absorbed. Takes about 10-15 minutes.
    • Add 1 tsp. Garam masala and ½ tsp. Red chilli powder. Mix well. Taste and adjust seasoning. Garnish with chopped cilantro and serve hot.
    • Your delicious and healthy quinoa Upma is ready to serve. Have it hot.

    Notes

    1. Rinse quinoa: Always rinse quinoa a couple of times under cold water before cooking to remove its natural bitter taste.
    2. Adjust seasonings: You can adjust seasonings as per taste.
    3. Add any veggies: You can add or substitute any veggies here. Broccoli, mushroom etc. work well too.
    4. Garnish with nuts: You can garnish with roasted cashews or peanuts for added crunch and taste.
    5. Storage Tips: You can store leftover quinoa upma in an airtight container in the fridge for up to 3 days. Reheat it in microwave after sprinkling a little water so that the quinoa does not feel dry. You can reheat on stove top too.

    Nutrition

    Calories: 261kcalCarbohydrates: 49gProtein: 11gFat: 4gSaturated Fat: 0.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 381mgPotassium: 623mgFiber: 9gSugar: 3gVitamin A: 5423IUVitamin C: 30mgCalcium: 67mgIron: 4mg
    Tried this recipe?Let me know on Instagram @rachna.parmar or tag #rachnacooks
    Check out our Food videos Subscribe to our Food channel for recipe videos
    • 18shares
    • Facebook
    • Pinterest
    • Flipboard
    • Reddit

    More Vegan

    • Air fryer donut holes on a white plate
      Air Fryer Donut Holes
    • Air fryer donuts on a plate
      Air Fryer Donuts
    • Delicious bowl of broccoli cheddar soup
      Vegan Broccoli Cheddar Soup
    • Bowl of butternut squash soup
      Vegan Butternut Squash and Carrot Soup

    Reader Interactions

    Comments

    No Comments

    5 from 1 vote (1 rating without comment)

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi and welcome!

    I am Rachna, a Certified Nutritionist and Health Coach. I help you eat healthy. I specialize in healthy recipes especially Air fryer recipes.

    I offer Health and Nutrition Coaching aimed at helping you achieve fat loss, healthy eating habits and more stamina and flexibility.

    More about me →

    HEALTHY RECIPES

    • 3 air fried corn on the cob on a white plate.
      Air fryer Corn on the Cob
    • Air fryer Mushrooms
    • Air fryer beet chips on a white plate
      Air fryer Beet Chips
    • Close up of air fried chickpeas in a bowl
      Air fryer Chickpeas
    • Delicious roasted zucchini in a white plate
      Air fryer Zucchini No Breading
    • a bowl of roasted peanuts in air fryer with a spicy coating.
      Air fryer Peanuts

    LATEST RECIPES

    • Close up of sprouted moong pakode on a plate
      Air Fryer Whole Moong Pakode
    • Close up of Gobi 65 on a plate
      Air fryer Gobi 65 | Cauliflower 65
    • Teriyaki salmon served on a plate.
      Air Fryer Teriyaki Salmon
    • Air fryer chicken thighs on a plate
      Easy, Crispy, and Totally Addictive – 17 Best Air Fryer Recipes for Newbies!
    • Chia seed pudding in a glass
      Say Goodbye to Boring Breakfasts. These 12 No-Egg Recipes Are a Protein Powerhouse!
    • If You Haven’t Tried These Vegetarian Indian Recipes Yet, You’re Seriously Missing Out!

    Footer

    ↑ back to top

    POLICIES

    • Privacy Policy
    • Disclaimer
    • Accessibility Policy

    NEWSLETTER

    • Sign Up for emails and updates

    ABOUT

    • About
    • Contact
    • Media Kit

    As an Amazon Associate I earn from qualifying purchases. This blog earns income from affiliate links and ads.

    Copyright © Rachna cooks 2025

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.