Quinoa Veg Upma, Vegan Breakfast
by Tarla Dalal
quinoa upma recipe | vegetable quinoa upma | veg Indian upma | how to make quinoa upma | with 26 amazing images.
Quinoa upma recipe is a truly healthy recipe made as a replacement to rava upma. What makes it healthy vegetable quinoa upma? The addition of veggies, peanuts and lemon juice. Learn how to make quinoa upma.
To make quinoa upma, first wash the and drain the quinoa. Then make a tempering of oil and allow the mustard seeds to crackle. Once done, add little hing, green chillies, ginger and curry leaves and sauté for a few seconds. Similarly sauté the peanuts and onions also individually. Add veggies like green peas and carrot and cook them for 2 minutes. Finally add the drained quinoa, salt, chilli powder and water and cook it for about 20 minutes. Use the measured amount of water as mentioned in the recipe so that it cooks perfectly. Finally add lemon juice and coriander, mix well and serve.
Quinoa is a protein rich food which is perfect for breakfast, lunch or dinner. The fibre in it satiates you for long time. So it is perfect for weight-watchers. The fiber also helps to curb cholesterol in the body. It’s low glycemic index (53) qualifies it as a healthy food for diabetic too. So why wait to try the recipe of healthy vegetable quinoa upma which has so many benefits to count on.
You can gain in some antioxidants by way of veggies like onions and carrots added in this quinoa veg Indian upma. These help to reduce inflammation in the body and work towards and glowing skin too.
A serving of this quinoa upma fulfills 11% of your days requirement for iron . Do not miss out on sprinkling lemon juice at the end, as the vitamin C in it will further help in the absorption of iron.
Enjoy quinoa upma recipe | vegetable quinoa upma | veg Indian upma | how to make quinoa upma | with step by step photos.
Quinoa Veg Upma, Vegan Breakfast recipe - How to make Quinoa Veg Upma, Vegan Breakfast
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Quinoa Veg Upma
1/2 cup quinoa , washed and drained
2 tsp oil
1/2 tsp mustard seeds ( rai / sarson)
1/4 tsp asafoetida (hing)
1 tsp finely chopped green chillies
1/2 tsp finely chopped ginger (adrak)
4 curry leaves (kadi patta)
2 tbsp raw peanuts
1/2 cup finely chopped onions
1/2 cup green peas
1/4 cup finely chopped carrot
1/4 tsp chilli powder
salt to taste
1/4 cup finely chopped coriander (dhania)
1 tsp lemon juice
For quinoa veg upma
- For quinoa veg upma
- To make {span class="bold1"}quinoa veg upma{/span}, heat the oil in a deep non-stick pan, add the mustard seeds and asafoetida and sauté on a medium flame for a few seconds.
- Add the green chillies, ginger and curry leaves and sauté on a medium flame for a few seconds.
- Add the peanuts and sauté on a medium flame for 1 minute.
- Add the onions and sauté on a medium flame for 2 minutes.
- Add the green peas and carrot and sauté on a medium flame for 2 minutes.
- Add the quinoa and sauté on a medium flame for 1 minute.
- Add the chilli powder, salt and 2¼ cups of hot water, mix well cover with a lid and cook on a medium flame for 20 to 22 minutes, while stirring occasionally.
- Switch off the flame, add the coriander and lemon juice and mix well.
- Serve the {span class="bold1"}quinoa veg upma{/span} immediately.
If you like Quinoa Upma
- If you like quinoa upma recipe, then also try other healthy upma recipes like
Benefits of Quinoa Upma
- Quinoa upma is a protein rich recipe for athletes and runners.
- It's suitable for weight watchers who aim to eat wholesmome foods.
- Senior citizens who have been advised a protein and iron rich diet to boost their hemoglobin levels can must also try this recipe.
- The fiber in this snack helps to manage blood sugar and cholesterol levels, thus considered safe for diabetics and heart patients in restricted quantities.
- This recipe isn't time consuming as well. So next time you think of eating healthy, think quinoa upma.
For Quinoa Upma
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To make quinoa upma recipe| healthy vegetable quinoa upma | quinoa veg Indian upma | how to make quinoa upma, we first need to choose the perfect quinoa. Quinoa has been termed as the superfood of the era. Unlike most grains, this super protein rich ingredient has all the nine essential amino acids including the lysine, thus being a boon to vegetarians. Buy grains which are free of pests. Check the expiry date before buying.
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Wash the quinoa with enough water.
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Drain the excess water using a strainer. Keep the washed quinoa aside.
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Next to make quinoa veg Indian upma, heat 2 tsp of olive oil in a deep non-stick pan.
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Add the mustard seeds and allow them to crackle.
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Add the asafoetida and sauté on a medium flame for a few seconds.
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Add the green chillies.
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Add the finely chopped ginger also.
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Add a few curry leaves along with it.
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Sauté these ingredients for healthy vegetable quinoa upma on a medium flame for a few seconds.
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Add the peanuts.
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Sauté on a medium flame for 1 minute.
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Now add onions to make healthy vegetable quinoa upma.
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Sauté the onions on a medium flame for about 2 minutes.
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Now add the veggies to continue making quinoa veg Indian upma. First add the green peas.
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Follow it by adding carrots.
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Sauté on a medium flame for 2 minutes.
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Add the washed quinoa.
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Sauté it on a medium flame for 1 minute.
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Add chilli powder to spice up quinoa upma.
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Add salt as per taste.
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Finally add 2¼ cups of hot water for cooking healthy vegetable quinoa upma.
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Mix well, cover with a lid and cook on a medium flame for 20 to 22 minutes, while stirring occasionally.
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Switch off the flame and add the coriander for additional Indian flavour.
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Add the lemon juice and mix the quinoa upma well.
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Serve quinoa upma immediately.
Quiona upma and orange juice - breakfast combo
- Quinoa upma is a super food which is rich in protein, fiber and just the right amounts of fats.
- It is very satiating apart from being flavourful.
- A bowl of quinoa upma provides around 150 calories.
- It lends some amounts of vitamin A by way of carrots.
- It gives an iron top up too.
- Pair it with a glass of orange juice. The vitamin C from the orange juice will help in iron absorption.
- Vitamin C by itself is also an antioxidant which increases immunity, gives a rejuvenating look to your skin and strengthens hair follicles.
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With quinoa veg upma and orange juice combo you will be all set till your next meal.
| Energy | 150 cal |
| Protein | 5.3 g |
| Carbohydrates | 22.8 g |
| Fiber | 6.9 g |
| Fat | 5.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 208.2 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 7 mg |
| Folic Acid | 3.1 mcg |
| Calcium | 39.8 mg |
| Iron | 2.3 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 5.6 mg |
| Potassium | 49.1 mg |
| Zinc | 0.2 mg |
***** Awesome recipe
Awasome like it very much thanku for showing recipe step by step
thankew for wonderful recipe , I making one each day ???? it''s descriptive which makes it easy to make.
Tried this recipe and it is really good. Steps are explained in detail. A perfect healthy and yummy recipe for a diet freak like me.
Tried it today, super tasty , super healthy..... Thank you....
Thanks for this gluten free recipe 🙏. Waiting for more gluten-free receipes since my hubby is on gluten free diet
What is quinoa called in hindi?
I have made it first time and it''s new taste is very healthy and eatable with the sense of our health so I now making again for 9 amino acids and health care
Don''t we cook the quinoa first separately?? You have only mentioned to use raw quinoa...can u plz clarify?