Vegetable Quinoa Upma recipe is a simple and wholesome, South Indian style breakfast dish, loaded with vegetables cooked in an Instant pot pressure cooker or stovetop. Serve it along with chutney and masala chai for a healthy breakfast. Vegan and gluten-free!
Quinoa is one of the world's healthiest wonder grains that is a complete protein, and it contains heart-healthy fats, a good amount of fiber, and folic acid.
This healthy quinoa upma recipe is very similar to the traditional Rava upma. Just replace rava (semolina) with quinoa along with some vegetables, and it can be easily prepared in 15-20 minutes. Other types of upma prepared in Indian homes are Bread Upma, Vermicelli Upma, Sabudana Upma, Broken Wheat/Dalia upma, Oats upma.
You can also make a spicier version of upma called Masala upma ( also known as Kharabath) in Karnataka by adding vangibhath powder and red chili powder to this recipe. If you are on a low-carb diet, check out Cauliflower Rice Upma from my blog.
I am sharing the easy methods of making the quinoa vegetable upma in the instant pot pressure cooker and stovetop pot below.
Quinoa Upma Ingredients
- White Quinoa: Make sure to rinse it under cold water to remove the natural coating, called saponin to avoid any bitterness before adding it to the Quinoa Upma recipe.
- Mustard seeds, Urad dal, and Chana dal: are part of any South Indian tempering. You can increase the quantity if you desire.
- Green chilies: I have used Thai green chilies for the heat.
- Ginger: I have minced fresh ginger.
- Vegetables: I have used onions, carrots, beans, peas. You can also swap for other vegetables like broccoli, zucchini, bell peppers, sweet corn.
- Oil: You can use any cooking oil.
- Water: For making in Instant Pot add 1 ¼ cups of water for 1 cup quinoa and for stovetop pot use 2 cups water for 1 cup quinoa.
- Lemon juice: freshly squeezed lemon juice.
- Coriander leaves: for garnish.
How to Make Quinoa Upma
Firstly, Rinse the quinoa to remove the natural coating, called saponin, which can make it taste bitter or soapy. Drain excess water and keep aside.
Instant Pot Method
Press SAUTE mode, Add oil, and once it's hot, add mustard seeds, cumin seeds, urad dal, chana dal, cashew nuts, and saute until dal changes into light golden brown.
Then add green chilies, ginger, curry leaves, hing, and saute for a few seconds.
Add onions and saute until the onion becomes light brown.
Then add chopped vegetables and saute for 2 minutes.
Add quinoa, water, salt, and mix well. Next, deglaze the pot, i.e., scrape any food particle sticking to the inner pot to avoid the BURN alert.
Close the Instant Pot with pressure valve to Sealing. Cook on High Pressure for 2 minutes.
Once the pot beeps, let the pressure release naturally. Open the lid and use a fork to fluff up the upma.
Lastly, add coriander leaves, lime juice and mix well.
Instant Pot Quinoa Upma is ready. Enjoy with coconut chutney and chai.
Stovetop Pot Method
- In a Kadai, add oil, and once it’s hot add mustard seeds, jeera, urad dal, chana dal, cashew nuts and saute until dal changes into light golden brown.
- Then add green chilies, ginger, curry leaves, hing, and saute for a few seconds.
- Add onions and saute until the onions become light brown.
- Then add chopped vegetables and saute for 2-3 minutes.
- Add rinsed quinoa and saute for 2 minutes with the veggies.
- Add 2 cups of water (For more soft and fluffy texture add an extra ½ cup of water).
- Cover with a lid and reduce heat to medium-low, cover and cook for 15 minutes till the quinoa seeds are cooked.
- Once quinoa is cooked turn off the gas and add coriander leaves and lime juice.
- Mix Well and serve homemade quinoa upma hot with coconut chutney or chutney powder.
Serving Suggestions for Quinoa Upma
Serve Vegetable Quinoa Upma with coconut chutney and masala chai. If you dont prefer sides, then it can be eaten as it is.
Tips
- Rinsing quinoa: Make sure to rinse quinoa under cold water 2-3 times to remove the natural coating, called saponin to avoid any bitterness.
- Quinoa and water ratio: For every cup of uncooked quinoa that is being cooked in the Instant Pot, you will need 1 ¼ cups of water or 2 cups of water when cooking in an open stovetop pot. Note: cooking quinoa in an instant pot requires less liquid than the traditional stovetop methods.
Variations
- Quinoa can be replaced with either millet, rava, or vermicelli.
- Add vegetables of your choice to make a healthy vegetable quinoa upma.
- You may also spice up the upma by adding 1 teaspoon of vangibhath powder and ½ teaspoon of red chili powder to make khara bhath style upma.
- I have not used tomato in this recipe, feel free to add.
- You may also add fresh shredded coconut before serving.
- You can skip urad dal or chana dal if you don't have it and replace it with peanuts for crunch.
FAQs
To make Gluten-free quinoa upma, skip asafoetida or use certified GF asafetida.
You can also add broccoli, bell peppers, sweet corn.
Leftover vegetable quinoa upma can be refrigerated in an airtight container for up to 1-2 days. Slightly warm in the microwave or stovetop pot before serving.
More Indian Quinoa Recipes
More Breakfast Recipes
Quinoa Upma Recipe
Equipment
Ingredients
Measuring cup used 1 cup = 250 ml
- 2 tablespoons oil
- ½ teaspoon mustard seeds
- ½ teaspoon cumin (jeera) seeds
- 1 teaspoon split urad dal
- 1 teaspoon chana dal
- 8-10 cashew Nuts optional
- 2 green chili finely chopped
- 1 stalk ginger minced
- curry leaves
- a pinch asafoetida (hing)
- 1 small onion finely chopped
- ¾ - 1 cup mixed vegetables (carrot, green beans and peas)
- 1 cup quinoa rinsed
- 1 ¼ cups water (2 cups water for stovetop)
- salt to taste
- juice of half lime
- 2 tablespoons coriander leaves
Instructions
- Firstly, Rinse the quinoa to remove the natural coating, called saponin, which can make it taste bitter or soapy. Drain excess water and keep aside.
Instant Pot Method:
- Press SAUTE, Add oil, and once it’s hot add mustard seeds, jeera, urad dal, chana dal, cashew nuts and saute until dal changes into light golden brown.
- Then add green chilies, ginger, curry leaves, hing, and saute for few seconds.
- Add onions and saute until onion becomes light brown.
- Then add chopped vegetables and saute for 2 minutes.
- Add quinoa, water, salt, and mix well. Deglaze the pot i.e., scrape any food particle that is sticking to the inner pot in order to avoid the BURN alert.
- Close the Instant Pot with pressure valve to Sealing. Cook on High Pressure for 2 minutes.
- Once the pot beeps, let the pressure release naturally. Open the lid and use a fork to fluff up the upma.
- Lastly add coriander leaves, lime juice and mix well.
- Instant Pot Quinoa Upma is ready to be enjoyed with coconut chutney and chai.
Stovetop Pot Method:
- In a Kadai, add oil, and once it’s hot add mustard seeds, jeera, urad dal, chana dal, cashew nuts and saute until dal changes into light golden brown.
- Then add green chilies, ginger, curry leaves, hing, and saute for few seconds.
- Add onions and saute until the onions become light brown
- Then add chopped vegetables and saute for 2-3 minutes.
- Add rinsed quinoa and saute for 2 minutes with the veggies.
- Add 2 cups of water (For more soft and fluffy texture add an extra ½ cup of water).
- Cover with a lid and reduce heat to medium-low, cover and cook for 15 minutes till the quinoa seeds are cooked.
- Once quinoa is cooked turn off the gas and add coriander leaves and lime juice.
- Mix Well and serve quinoa upma hot with coconut chutney or chutney powder.
Notes
Tips
- Rinsing quinoa: Make sure to rinse quinoa under cold water 2-3 times to remove the natural coating, called saponin to avoid any bitterness.
- Quinoa and water ratio: For every cup of uncooked quinoa that is being cooked in the Instant Pot, you will need 1 ¼ cups of water or 2 cups of water when cooking in an open stovetop pot. Note: cooking quinoa in an instant pot requires less liquid than the traditional stovetop methods.
Variations
- Quinoa can be replaced with either millet, rava, or vermicelli.
- Add vegetables of your choice to make a healthy vegetable quinoa upma.
- You may also spice up the upma by adding 1 teaspoon of vangibhath powder and ½ teaspoon of red chili powder to make khara bhath style upma.
- I have not used tomato in this recipe, feel free to add.
- You may also add fresh shredded coconut before serving.
- You can skip urad dal or chana dal if you don't have it and replace it with peanuts for crunch.
Nutrition
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