Quinoa is one of the world’s healthiest wonder grains that is a complete protein, and it contains heart-healthy fats, a good amount of fiber, and folic acid. This healthy quinoa upma recipe is very similar to the traditional Rava upma. Just replace Rava (semolina) with quinoa along with some vegetables, and it can be easily prepared in 15-20 minutes. Other types of upma prepared in Indian homes are bread upma, vermicelli upma, sabudana upma, and oats upma. Below, I have shared the easy methods of making the quinoa vegetable upma in the Instant Pot pressure cooker and stovetop pot. If you like quinoa, then check out more Indian quinoa recipes
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Ingredients
White Quinoa: Before adding it to the Quinoa Upma recipe, rinse it under cold water to remove the natural coating, called saponin, to avoid bitterness. Mustard seeds, Urad dal, and Chana dal: are part of any South Indian tempering. You can increase the quantity if you desire. Green chilies: I have used Thai green chilies for the heat. Ginger: I have minced fresh ginger. Vegetables: I have used onions, carrots, beans, and peas. You can also swap for other vegetables like broccoli, zucchini, bell peppers, and sweet corn. Oil: You can use any cooking oil. Water: For making in Instant Pot, add 1 ¼ cups of water for 1 cup of quinoa, and for stovetop pot, use 2 cups of water for 1 cup of quinoa. Lemon juice: freshly squeezed lemon juice. Coriander leaves: for garnish.
How to Make Quinoa Upma
Firstly, rinse the quinoa to remove its natural coating, called saponin, which can make it taste bitter or soapy. Then, drain the excess water and set the quinoa aside.
Instant Pot Method
Press SAUTE mode on the Instant Pot. Add oil, and once it’s hot, add mustard seeds, cumin seeds, urad dal, chana dal, and cashew nuts, and saute until the dal turns light golden brown. Then, add green chilies, ginger, curry leaves, hing, and saute for a few seconds. Add onions and saute until the onion becomes light brown. Then add chopped vegetables and saute for 2 minutes. Add quinoa, water, salt, and mix well. Next, deglaze the pot, i.e., scrape any food particles sticking to the inner pot to avoid the BURN alert. Close the Instant Pot with the pressure valve to Sealing. Cook on High Pressure for 2 minutes. Once the pot beeps, let the pressure release naturally. Open the lid and use a fork to fluff up the upma. Lastly, add coriander leaves, lime juice and mix well. Instant Pot Quinoa Upma is ready. Enjoy with coconut chutney and chai.
Stovetop Pot Method
In a Kadai, add oil, and once it’s hot, add mustard seeds, jeera, urad dal, chana dal, and cashew nuts, and saute until dal changes into light golden brown. Then add green chilies, ginger, curry leaves, hing, and saute for a few seconds. Add onions and saute until the onions become light brown. Then add chopped vegetables and saute for 2-3 minutes. Add rinsed quinoa and saute for 2 minutes with the veggies. Add 2 cups of water (For a more soft and fluffy texture, add an extra ½ cup of water). Cover with a lid and reduce heat to medium-low, cover and cook for 15 minutes till the quinoa seeds are cooked. Once quinoa is cooked, turn off the gas and add coriander leaves and lime juice. Mix well and serve homemade quinoa upma hot with coconut chutney or chutney powder.
Serving Suggestions for Vegetable Quinoa Upma
Serve Vegetable Quinoa Upma with coconut chutney and masala chai. If you dont prefer sides, it can be eaten as it is.
Tips
Rinsing quinoa: Make sure to rinse quinoa under cold water 2-3 times to remove the natural coating, called saponin, to avoid any bitterness. Quinoa and water ratio: For every cup of uncooked quinoa that is being cooked in the Instant Pot, you will need 1 ¼ cups of water or 2 cups of water when cooking in an open stovetop pot. Note: cooking quinoa in an instant pot requires less liquid than the traditional stovetop methods.
Variations
You can replace quinoa with either millet, rava, or vermicelli. Add vegetables of your choice to make a healthy vegetable quinoa upma. You may also spice up the upma by adding 1 teaspoon of vangibhath powder and ½ teaspoon of red chili powder to make khara bhath style upma. I have not used tomato in this recipe, feel free to add. You may also add fresh shredded coconut before serving. You can skip urad dal or chana dal if you don’t have it and replace it with roasted peanuts for crunch.
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