Are you searching for a wholesome, filling meal that balances taste and nutrition? With increasing superfood awareness, many people are turning to nutritious recipes for quinoa upma to meet their dietary needs. Unlike traditional upma made with semolina, a recipe for quinoa upma offers a gluten-free and protein-rich alternative, full of nine amino acids that will leave you feeling satisfied and energised all day.
But if quinoa isn’t easily accessible or you are looking for variety, don’t worry. There are equally nutritious millet substitutes like ragi, bajra, and foxtail millet that can fit perfectly into your breakfast, lunch, or dinner. But it is even better to experiment with flavours by adding a mix of vegetables, herbs, and spices for a nutritious meal.
Confused about what pairs well with quinoa? We’ve got you covered. This blog explores eight nutritious recipes for quinoa upma, including substitutes using popular millets. We’ll also discuss the best ways to eat quinoa, ensuring it remains light in your dishes. So, let’s learn how to make a recipe for quinoa upma in your daily meals!
Table Of Contents
1. 8 Nutritious Recipes For Quinoa Upma
2. What Is The Indian Version Of Quinoa? Popular Millet Substitutes
3. What Is The Best Way To Eat Quinoa?
4. What Mixes Well With Quinoa?
5. The Final Say
6. FAQs
7. References
8 Nutritious Recipes Of Quinoa Upma
Quinoa upma is a delicious and nutritious breakfast or light meal option that's packed with flavour and good-for-you ingredients. It's a twist on the South Indian upma, using quinoa instead of semolina to boost protein and fibre. These healthy Indian snacks offer a variety of tastes, so there's something for everyone to enjoy.
Let’s explore these wholesome recipes for quinoa upma to get you started:
1. Roasted Vegetables Quinoa Upma
This recipe offers quinoa's complete protein and the nutrients of roasted vegetables. High in magnesium and iron, it supports muscle relaxation and oxygen transport. Including roasted veggies enhances the dish with dietary fibre, antioxidants, and vitamins like vitamin C, making this upma energy-boosting meal.
Ingredients:
- Quinoa – 1 cup
- Mixed vegetables (carrots, bell peppers, zucchini, beans) – 1 cup, chopped
- Onion – 1, chopped
- Mustard seeds – 1 tsp
- Curry leaves – 8-10
- Turmeric powder – 1/2 tsp
- Green chillies – 2, slit
- Olive oil – 2 tbsp
- Salt – to taste
- Water – 2 cups
Steps To Make This Recipe For Quinoa Upma:
1. Wash quinoa to remove bitterness, then set it aside.
2. Heat olive oil, add mustard seeds, and let them splutter. Add curry leaves and slit green chillies, sautéing for a minute.
3. Add chopped onions and sauté until golden brown.
4. Toss in the mixed vegetables, sprinkle turmeric powder, and cook for nearly 5-7 minutes until they soften slightly.
5. Add the rinsed quinoa and mix well to coat it with the spices and vegetables.
6. Pour in water, add salt, and bring the mixture to a boil.
7. Reduce the heat, carefully cover the pan, and let it cook for nearly 15 minutes or until the mixed quinoa absorbs the water and becomes fluffy.
8. Serve hot, garnished with fresh cilantro.
2. Oats Quinoa Mixed Veg Upma
This dish combines oats and quinoa, making it a fibre-rich meal that supports digestion and helps maintain healthy cholesterol levels. Oats contain beta-glucan, a soluble fibre that aids heart health, while quinoa contributes protein and amino acids. These low-calorie, wholesome quinoa recipes are ideal for weight loss and steady energy.
Ingredients:
- Quinoa – 1/2 cup
- Rolled oats – 1/2 cup
- Mixed vegetables (peas, carrots, beans) – 1 cup diced
- Onion – 1, chopped
- Ginger – 1 tsp, grated
- Green chillies – 2, chopped
- Curry leaves – 10
- Mustard seeds – 1 tsp
- Water – 3 cups
- Ghee – 1 tbsp
- Salt – to taste
Steps To Make This Recipe For Quinoa Upma:
1. Rinse quinoa and cook it in 1 cup of water until fluffy. Set aside.
2. Dry roast oats in a pan until aromatic and slightly golden. Keep them aside.
3. Heat butter, add mustard seeds, and let them crackle. Add curry leaves, green chillies, and grated ginger, sautéing for a minute.
4. Add chopped onions and sauté until they turn translucent. Toss in the diced vegetables and properly cook for 5-7 minutes.
5. Add the roasted oats and cooked quinoa to the pan. Mix well.
6. Pour in 2 cups of water, season with salt, and properly cook on low heat until the mixture reaches an upma-like consistency.
7. Serve warm, garnished with a sprinkle of fresh coriander or a wedge of lime.
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3. Soya Chunks Quinoa Upma
This upma is a high-protein delight, combining the benefits of quinoa and soya chunks. Soya chunks are plant-based proteins known for their muscle-repairing properties, while quinoa adds fibre and amino acids to eventually make it a complete protein meal.
Ingredients:
- Quinoa – 1 cup
- Soya chunks – 1/2 cup
- Onion – 1, sliced
- Tomato – 1, chopped
- Green chillies – 2, slit
- Ginger-garlic paste – 1 tsp
- Mustard seeds – 1 tsp
- Curry leaves – 10
- Turmeric powder – 1/2 tsp
- Salt – to taste
- Water – 2 cups
- Oil – 1 tbsp
Steps To Make This Recipe For Quinoa Upma:
1. Boil soya chunks in water for 5 minutes. Cut them into smaller pieces if necessary.
2. Cook rinsed quinoa in 1.5 cups of water until fluffy and set aside.
3. Heat oil in a pan, add mustard seeds and let them splutter. Toss in curry leaves and green chillies, sautéing for a minute.
4. Add sliced onions and cook until golden brown. Stir in ginger-garlic paste and sauté until the raw smell disappears.
5. Add chopped tomatoes, turmeric powder, and the boiled soya chunks. Cook for 5 minutes, stirring occasionally.
6. Mix in the cooked quinoa and adjust the salt as needed. Cook for another 2 minutes to combine the flavours.
7. Serve hot with a garnish of fresh coriander or a squeeze of lemon juice for added freshness.
4. Peanuts Quinoa Upma In Buttermilk
This variation of quinoa upma is light and nutritious. Peanuts provide a dose of healthy fats, protein, and magnesium, which promote heart health. Buttermilk adds a cooling, tangy flavour while delivering probiotics that improve gut health. Combined with quinoa, this dish is perfect for a light yet satisfying meal that energises you.
Ingredients:
- Quinoa – 1 cup
- Peanuts – 2 tbsp, roasted
- Buttermilk – 1 cup
- Green chillies – 2, chopped
- Curry leaves – 8
- Mustard seeds – 1 tsp
- Salt – to taste
- Oil – 1 tbsp
Steps To Make This Recipe For Quinoa Upma:
1. Cook rinsed quinoa in 1.5 cups of water until fluffy and set aside.
2. Heat oil in a pan, add mustard seeds and let them splutter. Toss in curry leaves and chopped green chillies, sautéing for a minute.
3. Add roasted peanuts and sauté for an additional minute.
4. Mix in the cooked quinoa. Pour in the buttermilk, stirring to combine.
5. Serve warm or at room temperature, garnished with a sprig of fresh coriander.
5. Urad & Moong Dal Quinoa Upma
This recipe combines quinoa with the goodness of urad and moong dal, giving plant-based protein and fibre. Urad dal gives iron and magnesium, supporting energy and muscle health, while moong dal is light on the stomach and aids in cell regeneration with folate. Together with quinoa, these nutritious Indian breakfast recipes promote digestion and sustained energy.
Ingredients:
- Quinoa – 1 cup
- Urad dal – 2 tbsp
- Moong dal – 2 tbsp
- Onion – 1, chopped
- Green chillies – 2, chopped
- Ginger – 1 tsp, grated
- Curry leaves – 10
- Mustard seeds – 1 tsp
- Turmeric powder – 1/2 tsp
- Ghee – 1 tbsp
- Water – 2.5 cups
- Salt – to taste
Steps To Make This Recipe For Quinoa Upma:
1. Rinse quinoa thoroughly and set it aside. Soak urad and moong dal for 15 minutes, then drain.
2. Heat ghee in a pan, add mustard seeds and let them splutter. Add curry leaves, green chillies, and grated ginger.
3. Add the drained dals and sauté on low heat until aromatic and slightly golden.
4. Add chopped onions and sauté until translucent. Sprinkle turmeric powder and mix well.
5. Add quinoa and mix to coat the grains with the spices. Pour in water, add salt, and bring to a boil.
6. Cover and cook on low heat for 15-20 minutes, until the quinoa is fluffy and the dals are tender.
7. Serve hot, garnished with fresh coriander leaves.
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6. Sprouted Beans, Quinoa Upma
This upma is a fibre—and protein-rich dish combining superfood quinoa with sprouted beans. Sprouts like moong beans offer enzymes, antioxidants, and vitamins A, C, and K, which enhance immunity and digestion. Paired with quinoa’s high protein content and all amino acids, this meal boosts metabolism and provides long-lasting energy, making it ideal for breakfast or lunch.
Ingredients:
- Quinoa – 1 cup
- Sprouted moong beans – 1 cup
- Onion – 1, sliced
- Tomato – 1, chopped
- Green chillies – 2, slit
- Ginger – 1 tsp, grated
- Mustard seeds – 1 tsp
- Curry leaves – 10
- Turmeric powder – 1/2 tsp
- Cumin seeds – 1 tsp
- Oil – 1 tbsp
- Salt – to taste
- Water – 2 cups
Steps To Make This Recipe For Quinoa Upma:
1. Rinse quinoa and cook in 1.5 cups of water until fluffy. Set aside.
2. Heat oil and add mustard seeds, cumin seeds, and curry leaves, letting them splutter.
3. Add green chillies and grated ginger, sautéing until fragrant. Add onions and cook until golden brown.
4. Stir in tomatoes, turmeric powder, and salt, cooking until the tomatoes soften.
5. Add the sprouted beans and sauté for 3-4 minutes.
6. Mix in the cooked quinoa and cook for another nearly 2-3 minutes, allowing the flavours to combine.
7. Serve warm, garnished with fresh coriander leaves or lemon juice.
7. Broken Quinoa Coconut Upma
This dish uses broken quinoa, which cooks faster, is easier to digest and has a soft, porridge-like texture. Adding coconut enhances the flavour while providing healthy fats, which improve brain function and energy. Together as good foods for gut health, they create a light yet nourishing meal.
Ingredients:
- Broken quinoa – 1 cup
- Freshly grated coconut – 1/2 cup
- Curry leaves – 8
- Green chillies – 2, chopped
- Ginger – 1 tsp, grated
- Mustard seeds – 1 tsp
- Coconut oil – 1 tbsp
- Water – 2 cups
- Salt – to taste
Steps To Make This Recipe For Quinoa Upma:
1. Wash broken quinoa thoroughly and set it aside.
2. Heat coconut oil and add mustard seeds, fresh curry leaves, green chillies, and grated ginger. Sauté for 2 minutes.
3. Add the broken quinoa and stir to coat it in the seasoning.
4. Pour in water and season with salt. Bring to a boil.
5. Cover and properly cook on low heat for nearly 8-10 minutes, stirring occasionally.
6. Once the quinoa is cooked, stir in the grated coconut.
7. Serve hot, garnished with a coconut sprinkle and lemon juice drizzle.
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8. Red Quinoa Upma With Corn Kernels
Red quinoa is richer in antioxidants than white quinoa, making it excellent for reducing inflammation. Corn kernels add natural sweetness, fibre, and B vitamins for energy production. This recipe is as pleasing to the palate as it is nourishing.
Ingredients:
- Red quinoa – 1 cup
- Sweet corn kernels – 1 cup
- Onion – 1, chopped
- Green chillies – 2, chopped
- Garlic – 1 tsp, minced
- Mustard seeds – 1 tsp
- Curry leaves – 10
- Olive oil – 1 tbsp
- Salt – to taste
- Water – 2 cups
Steps To Make This Recipe For Quinoa Upma:
1. Rinse red quinoa and cook in 1.5 cups of water until fluffy. Set aside.
2. Heat healthy olive oil and add mustard seeds, curry leaves, green chillies, and minced garlic.
3. Add chopped onions and sauté until golden. Toss in sweet corn kernels and cook for 5 minutes.
4. Mix in the cooked red quinoa and season with salt.
5. Cook for another 2 minutes, allowing the flavours to combine.
6. Serve warm, garnished with fresh coriander leaves or a squeeze of lime.
What Is The Indian Version Of Quinoa? 3 Popular Millet Substitutes
Quinoa superfood has indeed become the top superfood in demand, even in India. But quinoa is not easily available. However, some popular Indian grains and seeds are as good as Quinoa in nutrition or, even better, share similar nutritional profiles. Try these three popular options, which are gluten-free & vegan, great choices for a plant-based meal:
- Amaranth (Rajgira or Ramdana): This ancient grain is a close relative of quinoa and has a slightly nutty taste. It can be used in dishes like porridge, pulao, and even flour for rotis.
- Bajra (Pearl Millet): Another nutritious grain, bajra is high in fibre, protein, and iron. It's commonly used in Rajasthan and Gujarat, where popular dishes include Bajra roti, khichdi, and porridge.
- Sorghum – Jowar: Sorghum’s mildly sweet flavour can easily be subbed for quinoa in most dishes. Plus, of course, we can use it for all our traditional Indian dishes, such as flour and porridge.
Also Read: 8 Health Benefits of Ragi Malt And Recipes
What Is The Best Way To Eat Quinoa?
Quinoa has quickly become a staple food, and for good reason. But with so many different ways to cook and eat quinoa, it can be hard to know where to start. You can visit ToneOp Eats to experience the taste and wellness of nutrient-dense and calorie-counted meals.
Let’s take a look at some of the best ways to eat quinoa other than the recipe for quinoa upma to get you started:
1. Make plant-based milk using quinoa: Soak quinoa in water for several hours, then blend with additional water. Strain the mixture to separate the milk from the base. It can be used in smoothies, coffee, or cereal.
2. Use quality quinoa flour to bake: Quinoa flour can make bread, muffins, pancakes, and cookies. Look for high-quality, finely ground flour.
3. Add quinoa to soups and stews: Cooked quinoa can be added to lentil soup, vegetable stew, or chicken noodle soup.
4. Use quinoa in stuffed dishes: Cooked quinoa can be used to fill peppers, zucchini, mushrooms, or other vegetables. It can also be combined with ground meat, vegetables, and cheese.
5. Try quinoa bowls with add-ons: Create a grain bowl with cooked quinoa as the base. Add toppings like roasted vegetables, grilled protein (chicken, fish, tofu), beans, seeds, and a flavourful dressing.
Also Read: 20 Healthy Dinner Ideas With The Best Food Choices & Tips To Eat!
What Mixes Well With Quinoa?
Quinoa is a versatile grain with a nutty flavour that goes well with many different ingredients. Try mixing quinoa with these foods:
- Mix it with roasted broccoli, stir-fried bell peppers and onions, or a colourful summer salad with cucumbers, tomatoes, and spinach.
- Try it with berries like strawberries, blueberries, raspberries, diced mango, or chunks of pineapple and papaya.
- Top your quinoa with sliced almonds, chopped walnuts, sunflower, or pumpkin seeds.
- Try adding flat-leaf parsley for a bright, fresh taste, cilantro for a zesty, slightly pungent flavour, basil for a sweet and slightly peppery aroma, or dried oregano for a classic Italian touch.
Also Read: 5 Simple And Healthy Chia Seed Recipes For Weight Loss
The Final Say
So, there you have eight recipes for quinoa upma! This is a simple yet flavourful dish that's easy to make and perfect for any time of day. It's a great way to use leftover quinoa and customise it with your favourite vegetables. So, enjoy the wholesome goodness of this nutritious and satisfying meal.
FAQs
1. How to make quinoa recipes for breakfast in Indian-style?
You can easily add quinoa to Indian breakfast dishes. Try making quinoa idli, dosa, or upma. You can also add quinoa to your favourite parathas or poha for an extra protein boost.
2. How to make quinoa upma for a high-protein diet?
To make a high-protein quinoa upma, add protein-rich ingredients like paneer, lentils, or nuts. You can also use quality protein powder to boost the protein.
3. What is the best time to eat quinoa?
Quinoa meal can be enjoyed at any hour of the day. However, it is a popular breakfast option due to its high fibre and protein portions, which make you feel full and energised throughout the morning.
References
- https://cookpad.com/in/search/quinoa%20upma
- https://cookilicious.com/vegetable-quinoa-upma/
- https://rakskitchen.net/quinoa-upma-recipe-indian-quinoa-recipes/
- https://www.vegrecipesofindia.com/quinoa-upma-recipe/
- https://www.foodnetwork.com/recipes/photos/quinoa-recipes#:~:text=Nutty%20and%20protein%2Dpacked%2C%20quinoa,for%20fish%2C%20chicken%20or%20meat.
- https://www.101cookbooks.com/how-to-cook-quinoa/#:~:text=Use%20it%20in%20soups%2C%20on,are%20also%20other%20forms%20available.
- https://motherkart.in/blogs/blogs/quinoa-substitutes-india#:~:text=Another%20South%20American%20native%20like,grains%20but%20actually%20are%20seeds.&text=However%20they%20are%20not%20exactly%20the%20same.
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