Upma Recipe
A nutritious and flavorful twist on traditional Upma made with quinoa and mixed vegetables.
This spicy vegetable quinoa Upma is a delicious and healthy alternative to the classic Upma, featuring quinoa instead of semolina. Packed with various vegetables and spiced perfectly, This is great for breakfast or a light lunch. It’s quick to make, Gluten-free, and high in protein.
This spicy vegetable quinoa Upma is a delicious and healthy alternative to the classic Upma, featuring quinoa instead of semolina. Packed with various vegetables and spiced perfectly, this is great for breakfast or a light lunch. It’s quick to make, gluten-free, and high in protein.
- 1 cup quinoa, rinsed
- 2 cups water
- 1 tbsp olive oil
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 1 No. onion, finely chopped
- 1 No. carrot, diced
- 1 No. bell pepper, diced
- 1/2 cup peas, either fresh or frozen
- 2 No. green chilies, slit
- 1 tsp grated ginger
- 1 No. tomato, chopped
- Salt to taste
- 1/2 tsp turmeric powder
- 1 tsp red chili powder
- 1 tsp garam masala
- 2 tbsp chopped cilantro
- 1 tbsp lemon juice
- Fresh cilantro leaves
- Lemon wedges
-Rinse quinoa thoroughly under running water.
Heat two cups of water in a medium saucepan until it boils.
-Add wrenched quinoa, reduce the heat to low, to cover, and cook for about 15 minutes or until the water is quickly absorbed and the quinoa becomes light and fluffy.
Use a fork to fluff the cooked quinoa, then set it aside.
Cook vegetables
Heat Olive oil in a large skillet or pan over medium heat until it is simmering.
Add mustard seeds and cumin seeds, letting them splutter. Then, add finely chopped onions and saute until they turn translucent.
Add mustard seeds and cumin seeds, letting them splutter. Then, add finely chopped onions and sauté until they turn translucent.
Eight grated Ginger and slit green chillies, and saute for another minute.
Add diced carrots, Bell pepper, Peas, and chopped tomato. Stir well.
Spice it up
Add salt, Turmeric powder, Red chilli powder, Garam Masala to the vegetables,
Mix well & cook for 5 to 7 minutes till vegetables are tender yet crisp.
- Combine and cook
Add the cooked quinoa to the vegetable mixture.
Stir gently so that everything is mixed uniformly,
Continue cooking for two to three minutes, allowing the flavours to combine.
- Garnish and serve
- Remove from heat, then, introduce cilantro and lemon juice.
- Let it rest for 5 minutes while stirring.
- Serve with cilantro on top and wedges of lemon.
Servings 4
- Amount Per Serving
- Calories 250kcal
- Calories from Fat 54kcal
- % Daily Value *
- Total Fat 6g10%
- Saturated Fat 1g5%
- Sodium 200mg9%
- Potassium 442mg13%
- Total Carbohydrate 6g2%
- Dietary Fiber 6g24%
- Sugars 6g
- Protein 8g16%
- Vitamin A 3500 IU
- Vitamin C 40 mg
- Calcium 60 mg
- Iron 2 mg
- Vitamin E 2 IU
- Vitamin K 15 mcg
- Thiamin 2 mg
- Riboflavin 1 mg
- Niacin 1 mg
- Vitamin B6 2 mg
- Folate 50 mcg
- Biotin 2 mcg
- Pantothenic Acid 5 mg
- Phosphorus 180 mg
- Iodine 5 g
- Magnesium 70 mmol
- Zinc 0.5 mcg
- Selenium 0.05 mg
- Copper 0.3 mg
- Manganese 1.2 mg
- Chromium 1 mcg
- Molybdenum 1 mg
- Chloride 0.01 mmol
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
-So based on what you have or your choice, you can put in more or replace other types of vegetables with these.
-The amount of spices could be changed depending on the tastes preferred by an individual as well as his/ her health needs.
-This upma recipe when cooked can be stored for two days if properly sealed and placed in a refrigerator container.
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