Name: Quinoa Upma Recipe
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 1.5 Cups Quinoa; 1 Small Onion; 1 Small Carrot (Gajar); 1/2 Cup Green Peas (Matar); 1/2 Green Capsicum (Bell Pepper / Shimla Mirch); 1 Small Tomato; 1-2 Green Chillies; 8-10 Curry Leaves (Kari Patta); 1/4 Cup Coriander Leaves (Cilantro or Dhaniya); 1 Tablespoon Lemon Juice; 3 Tablespoons Peanuts; 1 Teaspoon Rai (Black Mustard Seeds); 1 Teaspoon Cumin Seeds (Jeera); 1/2 Teaspoon Chana Dal (Split Chickpeas); 1/2 Teaspoon Urad Dal (Split &amp; Skinned Black Lentils); 1/2 Teaspoon Turmeric Powder (Haldi); 1/2 Teaspoon Red Chilli Powder; 1 Teaspoon Salt; 1 Tablespoon Cooking Oil

About this quinoa upma recipe

Quinoa upma is a flavorful, protein-packed breakfast made with quinoa, colorful vegetables, nuts, and Indian spices. It’s a wholesome dish that brings together nutrition and taste in a single bowl.

Recipe highlights –

Light and fluffy, made with pre-cooked or leftover quinoa
Packed with vegetables and nuts
Balanced flavors, no bitterness from quinoa
Nutritious, protein-rich, and high in fiber
Great for weight loss and diabetes-friendly
Quick, easy and perfect for busy mornings

This twist on the traditional South Indian upma is made with cooked quinoa instead of semolina. Light yet filling, it offers a healthy, balanced meal that can be enjoyed any time of the day.

How to make the perfect quinoa upma

The first time I made quinoa upma, I didn’t enjoy it at all. I used the same method as traditional sooji upma—adding tempering, vegetables, water, and then quinoa, cooking everything together. It resulted in a mushy textured upma, with quinoa’s strong, slightly bitter taste dominating the dish. I quickly decided it wasn’t for me.

But one morning, my mom used some leftover cooked quinoa to make upma, and I was blown away! The texture was perfect, and the flavors were beautifully balanced—spicy, nutty, and tangy. Ever since, I’ve followed her recipe exactly, and my quinoa upma turns out perfect every time.

The two secrets to perfect quinoa upma? First, cook the quinoa separately—this method ensures it stays fluffy and doesn’t turn mushy. Leftover quinoa from the fridge works best as it holds its texture well. Even if cooking it fresh, this method improves the texture and saves time—quinoa takes about 15 minutes to cook, allowing you to prepare the tempering and vegetables simultaneously.

Second, add tomatoes for tanginess. The strong, earthy taste of quinoa disappears when you incorporate tomatoes. Their tangy flavor balances everything out, making the upma taste like the familiar, comforting Indian dish we all love.

Health benefits of quinoa upma

Quinoa upma isn’t just tasty—it’s packed with nutrients and a great addition to your diet –

Rich in protein – Unlike semolina, quinoa is a complete protein with all nine essential amino acids. It keeps you full for longer and supports muscle health.
High in fiber – This dish is great for digestion and helps regulate blood sugar levels, making it a diabetic-friendly choice.
Loaded with vitamins and minerals – The vegetables add essential nutrients like vitamin A, vitamin C, and potassium, while nuts and seeds provide healthy fats.
Naturally gluten-free – If you’re avoiding gluten, quinoa upma is a great alternative to traditional upma.

Main ingredients & substitutions

A good quinoa upma has the perfect mix of grains, vegetables, nuts, and spices. Here’s what you need –

Quinoa – Use freshly cooked or leftover quinoa. Chilled quinoa works best for a fluffy texture.
Vegetables – Onion and tomato add sweetness and tang, while carrot, green peas, and capsicum provide crunch and color. You can also add potatoes, beans, or any other vegetables of your choice.
Spices & Tempering – Mustard seeds (rai), cumin seeds (jeera), urad dal, and chana dal for a traditional South Indian base. Turmeric powder (haldi), red chilli powder, and salt enhance the flavors.
Curry leaves and green chillies – Infuse heat and aroma, enhancing the dish’s authentic South Indian flavor
Peanuts – Add crunch and nuttiness. You can swap with cashews if preferred.
Coriander leaves and lemon juice – For a fresh, tangy finish.

Serving suggestions

Quinoa upma is delicious on its own, but you can enhance the meal in a few ways:

With Chutney – Serve it with coconut chutney or a simple green chutney for a South Indian touch.
As a Light Lunch – Pair it with a bowl of yogurt (curd) and some roasted papad.
With a Side Salad – A fresh cucumber and tomato salad makes a refreshing contrast.
Topped with Roasted Nuts – A handful of toasted cashews or almonds adds extra crunch.
Drizzle of Ghee – A small spoon of ghee at the end enhances the flavor and adds richness.

To make quinoa upma at home follow the detailed step by step recipe with pictures posted below.

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