Looking for a healthier twist on your classic breakfast? Quinoa upma might just be the upgrade your mornings need. Unlike traditional rava (semolina) upma, which is made from refined wheat, quinoa upma is naturally gluten-free and significantly higher in protein. In fact, quinoa contains all nine essential amino acids, making it a complete protein – something rava doesn’t contain. This makes it an excellent choice for vegetarians and anyone looking to keep their energy stable through the day.
Beyond protein, quinoa is also rich in fiber, magnesium, and antioxidants, which support better digestion and long-term metabolic health. Its low glycemic index means it won’t spike your blood sugar the way refined grains often do. Plus, it’s incredibly versatile – you can add seasonal vegetables, herbs, or even lentils for extra nutrition and texture.
So whether you’re managing a gluten sensitivity or simply aiming for a more nutrient-dense start to your day, this quinoa upma offers all the comfort of the traditional dish with a much healthier edge.
Quinoa Upma
Email Share on FacebookIngredients
- ¼ cup raw quinoa or 1.5 cup cooked quinoa
- ¼ cup green peas
- ¼ cup French beans finely chopped
- ¼ cup carrot finely chopped
- ½ cup onion finely chopped
- 1 tsp tomato finely chopped
- 1 tsp oil or ghee
- ¼ tsp mustard seeds
- ¼ tsp black gram dal urad dal, without skin
- 5-7 curry leaves
- 2 green chillies sliced
- Salt to taste
- Fresh coriander finely chopped (for garnish)
Instructions
Step 1: Cook the quinoa
- Rinse the raw quinoa thoroughly.
- Boil it in 2 cups water until soft and fluffy (10-12 minutes). Drain any excess water and keep aside.
Step 2: Boil the vegetables
- In a separate pan, boil green peas, french beans, and carrots until tender (5-7 minutes).
- Drain and set aside.
Step 3: Prepare the tempering
- In a pan, heat the oil or ghee.
- Add mustard seeds and let them splutter.
- Add curry leaves, black gram dal, and sliced green chillies. Sauté for a few seconds.
Step 4: Add onions and tomato
- Add chopped onion and tomato to the tempering.
- Cook until onions are soft and tomato is mushy (5-6 minutes).
Step 5: Mix everything together
- Add the cooked quinoa and boiled vegetables.
- Add salt to taste.
- Mix well and cook for 3-5 minutes on low heat.
Step 6: Garnish and serve
- Garnish with freshly chopped coriander leaves.
- Serve hot with a side of curd and chutney.
Nutrition
If you try this recipe, share a photo with #madhavishilpi • I'd love to see your creations on Instagram and Facebook.
SHARE
Looking for a healthier twist on your classic breakfast? Quinoa upma might just be the upgrade your mornings need. Unlike traditional rava (semolina) upma, which is made from refined wheat, quinoa upma is naturally gluten-free and significantly higher in protein. In fact, quinoa contains all nine essential amino acids, making it a complete protein – something rava doesn’t contain. This makes it an excellent choice for vegetarians and anyone looking to keep their energy stable through the day.
Beyond protein, quinoa is also rich in fiber, magnesium, and antioxidants, which support better digestion and long-term metabolic health. Its low glycemic index means it won’t spike your blood sugar the way refined grains often do. Plus, it’s incredibly versatile – you can add seasonal vegetables, herbs, or even lentils for extra nutrition and texture.
So whether you’re managing a gluten sensitivity or simply aiming for a more nutrient-dense start to your day, this quinoa upma offers all the comfort of the traditional dish with a much healthier edge.
Quinoa Upma
Email Share on FacebookIngredients
- ¼ cup raw quinoa or 1.5 cup cooked quinoa
- ¼ cup green peas
- ¼ cup French beans finely chopped
- ¼ cup carrot finely chopped
- ½ cup onion finely chopped
- 1 tsp tomato finely chopped
- 1 tsp oil or ghee
- ¼ tsp mustard seeds
- ¼ tsp black gram dal urad dal, without skin
- 5-7 curry leaves
- 2 green chillies sliced
- Salt to taste
- Fresh coriander finely chopped (for garnish)
Instructions
Step 1: Cook the quinoa
- Rinse the raw quinoa thoroughly.
- Boil it in 2 cups water until soft and fluffy (10-12 minutes). Drain any excess water and keep aside.
Step 2: Boil the vegetables
- In a separate pan, boil green peas, french beans, and carrots until tender (5-7 minutes).
- Drain and set aside.
Step 3: Prepare the tempering
- In a pan, heat the oil or ghee.
- Add mustard seeds and let them splutter.
- Add curry leaves, black gram dal, and sliced green chillies. Sauté for a few seconds.
Step 4: Add onions and tomato
- Add chopped onion and tomato to the tempering.
- Cook until onions are soft and tomato is mushy (5-6 minutes).
Step 5: Mix everything together
- Add the cooked quinoa and boiled vegetables.
- Add salt to taste.
- Mix well and cook for 3-5 minutes on low heat.
Step 6: Garnish and serve
- Garnish with freshly chopped coriander leaves.
- Serve hot with a side of curd and chutney.
Nutrition
If you try this recipe, share a photo with #madhavishilpi • I'd love to see your creations on Instagram and Facebook.
SHARE
