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Home » Recipes » Quinoa

Quinoa Upma - Instant Pot & Stovetop

Jan 31, 2023. by Bhavana Patil. No Comments | This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

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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 upma served in a bowl with masala chai on the side
Vegetable Quinoa Upma

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, and 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.

Jump to:
  • Why You will Love this Quinoa Upma
  • Ingredients to Make Quinoa Upma Recipe
  • How to Make Quinoa Upma
  • Serving Suggestions for Vegetable Quinoa Upma
  • Tips
  • Variations
  • Recipe FAQs
  • More Indian Quinoa Recipes
  • More Breakfast Recipes
  • Quinoa Upma Recipe

Why You will Love this Quinoa Upma

  • One-pot breakfast dish, ready in less than 20 minutes.
  • Healthy and wholesome.
  • Easy to make with healthy ingredients
  • Vegetarian, Vegan, Gluten-free

Ingredients to Make Quinoa Upma Recipe

  • 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, and peas. You can also swap for other vegetables like broccoli, zucchini, bell peppers, and 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 of water for 1 cup quinoa.
  • Lemon juice: freshly squeezed lemon juice.
  • Coriander leaves: for garnish.
Quinoa Upma Ingredients

How to Make Quinoa Upma

Firstly, Rinse the quinoa to remove the natural coating, called saponin, which can make it taste bitter or soapy. Next, drain excess water and keep it aside.

Instant Pot Method

Press SAUTE mode on Instant Pot, 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.

step to prepare tempering collage

Add onions and saute until the onion becomes light brown. 

Then add chopped vegetables and saute for 2 minutes.

step to saute onions and vegetables collage

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.

step to pressure cook collage

Lastly, add coriander leaves, lime juice and mix well.

quinoa upma in instant pot insert garnished with coriander

Instant Pot Quinoa Upma is ready. Enjoy with coconut chutney and chai.

vegetable quinoa upma served in a bowl with tea on the side

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 a 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 Vegetable Quinoa Upma

Serve Vegetable Quinoa Upma with coconut chutney and masala chai. If you dont prefer sides, 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

  • You can replace quinoa 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.

Recipe FAQs

How to make Quinoa Upma Gluten-free?

To make Gluten-free quinoa upma, skip asafoetida or use certified GF asafetida.

What other vegetables can be added to the quinoa upma recipe?

You can also add broccoli, bell peppers, and sweet corn.

How to store the leftover quinoa upma?

Leftover vegetable quinoa upma can be refrigerated in an airtight container for 1-2 days. Slightly warm in the microwave or stovetop pot before serving.

More Indian Quinoa Recipes

  • Quinoa Pulao
  • Quinoa Biryani  
  • Lemon Quinoa
  • Quinoa Lentil Soup
  • Quinoa Fried Rice
  • Curd Quinoa

More Breakfast Recipes

  • Aloo Masala Poori
  • Indian Masala Oats
  • Poha
  • Restaurant Style Upma
  • Almond Butter Chia Toast
  • Ven Pongal
Tried this recipe?Don’t forget to give a ★ rating below
quinoa upma served in a bowl with masala chai on the side

Quinoa Upma Recipe

Bhavana Patil
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.
5 from 3 votes
Print Recipe Pin Recipe
Servings: 3
Calories : 414
Course: Breakfast
Cuisine: Indian
Diet: Vegan, Vegetarian
Method: Instant Pot/Pressure Cooker, Stovetop
Prep Time : 10 minutes
Cook Time : 10 minutes
Total Time : 20 minutes

Equipment

  • Instant Pot/Pressure Cooker

Ingredients
  

Measuring cup used 1 cup = 250 ml

  • 2 tablespoons oil
  • 1 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 teaspoon ginger minced
  • 1 stalk 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.
    step to prepare tempering collage
  • Add onions and saute until onion becomes light brown. 
  • Then add chopped vegetables and saute for 2 minutes.
    step to saute onions and vegetables collage
  • 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.
    step to pressure cook collage
  • Lastly add coriander leaves, lime juice and mix well.
    quinoa upma in instant pot insert garnished with coriander
  • Instant Pot Quinoa Upma is ready to be enjoyed with coconut chutney and chai.
    quinoa upma served in a bowl with masala chai on the side

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.

Video

Notes

I have prepared this dish in my electric pressure cooker, Instant Pot DUO60 6 QT

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

  • You can replace quinoa 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.

 
Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Nutrition

Calories: 414kcalCarbohydrates: 58gProtein: 13gFat: 15gSaturated Fat: 2gTrans Fat: 1gSodium: 160mgPotassium: 617mgFiber: 11gSugar: 2gVitamin A: 5422IUVitamin C: 17mgCalcium: 72mgIron: 4mg
Keyword instant pot quinoa upma, quinoa upma, vegetable quinoa upma
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More Healthy Quinoa Recipes

  • Quinoa Biryani - Instant Pot & Stovetop
  • Quinoa Fried Rice
  • Quinoa Khichdi - Instant Pot & Stovetop
  • Indian Quinoa Recipes | Quinoa Recipes
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Hi There! Welcome to my blog! I’m Bhavana. Here you’ll find easy recipes for your Instant Pot, Kids Lunch Box ideas, Keto/LowCarb, Air-fryer recipes plus more wholesome, easy Vegetarian/Vegan Indian recipes that your family will love. More about me →

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