Quinoa Upma blends ancient South Indian culinary traditions with modern superfood nutrition. Upma – a savory porridge typically made from roasted semolina (sooji) – has been a staple breakfast (and anytime meal) across India for centuries. Over time, cooks across regions adapted this simple dish, adding local grains, spices, and vegetables. Today’s health-conscious twist replaces semolina with protein-packed quinoa, a gluten-free “pseudocereal” seed rich in fiber, vitamins and minerals. Quinoa provides about 8 g protein and 5 g fiber per cup of cooked grains, and it contains all nine essential amino acids. By using quinoa, this upma becomes a one-pot vegan, gluten-free breakfast that still carries the familiar fragrance of mustard seeds, curry leaves and spices. In effect, Quinoa Upma honors the comforting spice-tempered flavors of traditional upma while boosting nutrition.
A vibrant bowl of Quinoa Upma with vegetables and cashews, garnished with lime and curry leaves.
Ingredients
1 cup quinoa – rinsed in cold water (removes bitterness).
2 cups water – for cooking (adjust if needed for fluffiness).
2 tablespoons oil (or ghee/coconut oil) – for tempering. Neutral oils like canola or sunflower also work well.
1 teaspoon mustard seeds – for traditional South Indian tempering.
1 teaspoon cumin seeds – adds aroma and flavor.
Pinch of asafoetida (hing) – optional (ensures gluten-free; gives umami).
4–5 curry leaves – fresh or frozen, for authentic flavor.
1 small onion, finely chopped – adds sweetness and texture.
1–2 green chilies, slit or chopped – or to taste (adds heat).
½ teaspoon grated ginger – optional (for warmth and digestion).
1 cup mixed vegetables, finely chopped – carrots, peas, bell peppers, green beans, corn, etc. (mix and match seasonal veggies).
Salt to taste.
Turmeric (optional) – a pinch for color and health benefits.
Handful of cashews or peanuts – optional (adds protein and crunch).
Fresh coriander (cilantro) – chopped, for garnish.
1–2 teaspoons lemon juice – optional, to brighten the flavor when serving.
Instructions
1. Rinse the quinoa: Place the quinoa in a fine-mesh strainer and rinse under cold running water until the water runs clear. This removes the natural saponin coating and any bitterness. Drain well.
2. Heat the tempering: In a deep skillet or saucepan, heat the oil over medium heat. When hot, add the mustard seeds and cumin seeds. Wait for the mustard to crackle and pop (about 30 seconds). Stir in the hing (if using), curry leaves, green chilies and grated ginger, and sauté for a few seconds until fragrant.
3. Sauté onions and vegetables: Add the chopped onion and a pinch of salt, and sauté 2–3 minutes until the onion turns translucent. Toss in the mixed vegetables and cashews (if using) and cook for another 3–4 minutes until the vegetables begin to soften.
4. Add quinoa and seasoning: Add the rinsed quinoa to the pan, stirring to coat it with the spices and oil. Season with salt and turmeric (if using). Stir everything together so the quinoa begins to toast lightly (1–2 minutes).
5. Cook the quinoa: Pour in the 2 cups of water and stir well. Increase heat to bring the mixture to a gentle boil. Then reduce to low heat, cover tightly, and let it simmer for 15–20 minutes (or until quinoa is tender and the water is absorbed). (If needed, check once or twice and add a splash more water to ensure the grains fully cook and stay fluffy.)
6. Steam and fluff: Once the quinoa grains look translucent and have little “tails,” remove the pan from heat. Keep it covered and let it rest for 5 minutes. Finally, uncover and fluff the quinoa upma gently with a fork. Stir in fresh lemon juice (if using) and garnish with chopped coriander. Serve hot.
Notes and Substitutions
Vegetables: Feel free to mix in any seasonal veggies you like. Common additions include shredded carrots, green peas, green beans, diced bell peppers, corn, broccoli or cabbage. For a simpler upma, use just onions, carrots and peas.
Spices: You can adjust the spice profile by adding chopped ginger, a pinch of turmeric, or even a few dried red chilies along with the mustard seeds. A dash of garam masala at the end adds warmth. For extra crunch, toss in roasted peanuts or fried cashews.
Tempering oils: A neutral vegetable oil works well. To deepen the South Indian flavor, you can use coconut oil or add a teaspoon of ghee at the end for aroma.
Grains alternative: While this recipe uses quinoa, you can also make a similar upma with oats, broken wheat (dalia), millets (like sorghum/jowar or foxtail millet), or even rava (semolina) if gluten is not a concern. Each substitute will change cooking time slightly.
Protein boost: Quinoa is already high in protein, but you can stir in tofu cubes or boiled chickpeas for an even heartier meal.
Make it vegan: This recipe is naturally vegan (no dairy). Just ensure your asafoetida is gluten-free if needed.
Tips for Fluffy Quinoa
Rinse well: Always rinse quinoa thoroughly in a fine-mesh strainer to remove the bitter-tasting saponin coating. This ensures a clean taste.
Water ratio: Use about 2 cups of water for every cup of uncooked quinoa. This 1:2 ratio (grain to liquid) reliably cooks quinoa through.
Cooking method: Keep the heat low once boiling and cook covered. Resist the urge to stir too often – just let the quinoa steam quietly. When the grains swell and “tails” appear, it’s done.
Rest before fluffing: After turning off the heat, leave the lid on and let the pan stand for 5 minutes. This steaming step lets any excess water absorb and yields plump, separate grains.
Fluff with fork: Use a fork to gently fluff the quinoa upma before serving, which helps separate any stuck grains. Avoid mashing – you want a light, fluffy texture.
Use hot water (optional): Some cooks use hot water or stock for the cooking liquid to speed up cooking. Just ensure it’s simmering before covering.
Batch cooking: You can prepare quinoa in advance (using the same 1:2 water ratio) and refrigerate it. For day-old quinoa, simply heat it in the pan with the spice tempering and skip the boiling step; cover for a few minutes to warm through.
Serving Suggestions
Quinoa Upma is best enjoyed hot, paired with classic South Indian accompaniments. Try serving it with coconut chutney or a tangy lemon pickle on the side. These condiments complement the upma’s savory, nutty flavors. Other great pairings include tomato-onion chutney, peanut (groundnut) chutney, or plain yogurt. For a complete breakfast spread, you might add a boiled egg or a side of sambar. In South India, a glass of fresh juice or filter coffee/masala chai also goes wonderfully with upma.
No matter how you serve it, this Quinoa Upma makes a warm, comforting, and nourishing start to the day – a modern, healthy twist on an Indian breakfast classic.
The Pinch of Masala 