Quinoa Upma Recipe – Quinoa with Spices, Carrots and Peas

Name: Quinoa Upma Recipe
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Ingredients: 1 cup uncooked quinoa; 1 tsp organic canola or safflower oil; 1/2 tsp mustard seeds; 1/2 tsp urad dal (split black gram or use mung dal (petite yellow lentils)); 1 green chili chopped (remove seeds to adjust spice if needed); a generous pinch of asafeotida hing (optional (omit to make gluten-free or use certified gf asafetida)); 10 curry leaves (fresh or frozen); 1/2 cup finely chopped red onion; 2 Tbsp chopped cashews; 1/2 inch ginger minced (1 tsp grated); 1/2 cup chopped carrots; 1/2 cup peas (fresh or frozen (thawed)); 1/2 to 3/4 tsp salt; 2 cups water; cilantro and lemon juice for garnish

Published: Jul 5, 2016 · Modified: Jan 30, 2018 by Richa 28 Comments

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Quinoa Upma Recipe. Indian Savory Breakfast or Side with Quinoa with mustard seeds, toasted cashews, carrots and peas. Vegan Gluten-free Soy-free Recipe. Pin this post.

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Upma is a savory breakfast with veggies, spices and quick cooking forms of grains such as coarse semolina (hot wheat cereal), rice cereal, or rice flakes. Upma is usually served as breakfast or snack. With whole grains, it also can be served as a side like a pilaf.

Today’s Upma recipe uses Quinoa. Temper the spices in hot oil, cook the onions and toast the cashews, add other veggies, add washed quinoa, water and salt and cook until done. You can also use cooked quinoa or millet and mix in the cooked and spiced veggies. Upma is can be made dryer if served as a side or wetter to serve on its own. Add a dash of lemon or dress it with a chutney or ketchup if it feels too dry.

To make it with semolina or rava, roast the rava with the veggies for 7 to 8 minutes and add 2 cups hot water instead of room temperature water.

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Quinoa Upma Recipe. Indian Savory Breakfast or Side with Quinoa with mustard seeds, toasted cashews, carrots and peas. Vegan Gluten-free Soy-free Recipe | VeganRicha.com #vegan #glutenfree #veganricha

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5 from 5 votes

Quinoa Upma Recipe

Quinoa Upma Recipe. Indian Savory Breakfast or Side with Quinoa with mustard seeds, toasted cashews, carrots and peas. Vegan Gluten-free Soy-free Recipe.

Prep Time10 mins

Cook Time35 mins

Total Time45 mins

Course: Breakfast

Cuisine: Indian

Servings: 4

Calories: 225kcal

Author: Vegan Richa

Ingredients

1 cup (170 g) uncooked quinoa
1 tsp organic canola or safflower oil
1/2 tsp (0.5 tsp) mustard seeds
1/2 tsp (0.5 tsp) urad dal split black gram or use mung dal (petite yellow lentils)
1 green chili chopped remove seeds to adjust spice if needed
a generous pinch of asafeotida hing optional (omit to make gluten-free or use certified gf asafetida)
10 curry leaves fresh or frozen
1/2 cup (7 g) finely chopped red onion
2 Tbsp chopped cashews
1/2 inch (0.5 inch) ginger minced 1 tsp grated
1/2 cup (64 g) chopped carrots
1/2 cup (72.5 g) peas fresh or frozen (thawed)
1/2 to 3/4 tsp salt
2 cups (500 ml) water
cilantro and lemon juice for garnish

Instructions

Wash the quinoa several times, drain and keep aside.
In a medium skillet, add oil and heat at medium. When the oil is hot, add mustard seeds and urad dal and let them sputter or sizzle for 15 seconds.
Add chili, asafeotida and curry leaves and cook for half a minute.
Add onions and cashews and cook for 4 to 5 minutes or until translucent.
Add ginger, carrots, and cook for 2 minutes.
Add quinoa and roast for 2 minutes with the veggies.
Add salt, water, peas, cover and bring to a boil. Reduce heat to low-medium, cover and cook for 15 minutes. Let the quinoa sit covered for 5 minutes. then uncover, fluff and serve. Garnish with cilantro and generous lemon juice. Serve as a side, or as breakfast with hot masala chai.

Notes

Make this with cooked quinoa:
Use 2.5 cups of cooked quinoa and add to the pan at step 7 with salt, peas and a splash of water. Mix well. Cover and cook for 2 minutes to heat up. Let sit for 5 minutes before serving.

Add currants or other dried fruit along with cashews.

Nutritional information based on one serving

Nutrition

Nutrition Facts

Quinoa Upma Recipe

Amount Per Serving

Calories 225 Calories from Fat 54

% Daily Value*

Fat 6g9%

Sodium 494mg21%

Potassium 367mg10%

Carbohydrates 34g11%

Fiber 5g21%

Sugar 2g2%

Protein 8g16%

Vitamin A 2905IU58%

Vitamin C 61mg74%

Calcium 44mg4%

Iron 2.6mg14%

* Percent Daily Values are based on a 2000 calorie diet.

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Quinoa Upma Recipe

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