Quinoa Upma Recipe

Ingredients

• 370 g (2 cups)cooked quinoa
• 1 tablespoonsesame oil
• 1 teaspoonblack mustard seeds (rai)
• 1 teaspooncumin seeds (jeera)
• 1 teaspoonwhite urad dal (dhuli urad)
• 1 tablespoonchopped ginger
• 1 sprigcurry leaves
• 2 tablespoonspeanuts
• 2 tablespoonschopped cashews
• 1 smallonion, finely chopped
• 1 smallcarrot, finely chopped
• 1/2 mediumcourgette, finely chopped
• 35 g (1/4 cup)green peas
• 1 teaspoon or to tastesalt
• 1/4 teaspoonblack peppercorns
• A handfulcoriander leaves, chopped

Instructions

1. 1

   Temper the spices

   Heat the sesame oil in a deep pan or kadai over a medium heat. Add the mustard seeds, cumin seeds, ginger, urad dal and curry leaves. Sauté until the dal turns golden brown.

2. 2

   Cook the onion

   Add the finely chopped onion and cook until translucent. Add the peanuts and cashews, then fry until golden and crunchy.

3. 3

   Cook the vegetables

   Add the chopped vegetables—carrots, peas and beans—and season with salt and pepper. Stir, cover the pan and cook for 5 minutes.

4. 4

   Simmer the quinoa

   Once the vegetables are cooked, add the quinoa and mix until evenly combined. Turn the heat to low, cover with a tight-fitting lid and simmer for 5 minutes.

5. 5

   Finish and garnish

   Fluff gently with a fork, squeeze the juice of half a lime over the top and garnish with fresh coriander leaves.

6. 6

   Serve warm

   Serve the quinoa upma warm with a chutney of your choice.

What is quinoa upma?

Upma is a savoury Indian dish traditionally made by cooking a grain or other staple with a spiced tempering and vegetables. This version uses cooked quinoa, a handy alternative that takes on the flavours of the aromatics and spices.

The dish works because it combines soft grains and vegetables with crunchy nuts and a fragrant base of mustard, cumin, ginger and curry leaves.

Nutrition and macros by portion

The nutrition label shows one serving as written: 505 calories, 17g protein, 60g carbs, 23g fat.

The quinoa and vegetables provide most of the carbohydrates, while sesame oil and the peanuts and cashews contribute much of the fat. Quinoa, nuts and urad dal contribute protein. For a more balanced plate, serve a portion with plain yoghurt or an extra vegetable side.

Build flavour in the pan

Tempering: Add the mustard and cumin to warm oil with the ginger, urad dal and curry leaves. Let the dal turn golden so it has time to develop a toasted flavour without burning.

Nuts: Fry the peanuts and cashews after the onion has softened. This keeps them pleasantly crunchy and helps their flavour carry through the finished dish.

Keep the vegetables even

Chopping: Cut the onion, carrot and courgette into small, similar-sized pieces so they cook at a similar pace. The method also refers to beans, though they are not included in the ingredient list.

Covered cooking: Keep the lid on for the 5-minute vegetable cook so the vegetables soften. Check that they are cooked before adding the quinoa.

Get the right texture

Quinoa: Use cooked quinoa, as the recipe's short final simmer is intended to warm and season it rather than cook it from dry. Break up any clumps before stirring it into the vegetables.

Fluffing: Once the quinoa has simmered for 5 minutes, lift and separate it gently with a fork. Stirring vigorously can make the mixture clump.

A quick finish

Timing: The recipe takes 35 minutes overall, with the quinoa ready to add after the vegetables have cooked. Having the vegetables chopped before you start makes the pan work easier.

Citrus: The method calls for the juice of half a lime at the end, although lime is not listed among the ingredients. Add it just before serving for a bright finish, if you have one.

Serving ideas

Chutney: Serve the upma warm with a chutney of your choice, as suggested in the method. A tangy chutney contrasts nicely with the nuts and toasted spices.

For a fuller plate, pair it with plain yoghurt or a simple vegetable side. The upma is also suitable as a stand-alone breakfast or light lunch.

Recipe notes & tips

• Use fully cooked quinoa before starting the pan.
• Chop the vegetables finely so they soften during the brief covered cook.
• Wait for the urad dal to turn golden, but take care not to scorch it.
• Add the nuts after the onion so they can brown without overcooking.
• Keep the lid on while the vegetables and quinoa simmer.
• Fluff gently with a fork just before serving.

Variations

• Add green beans: Chop them small and cook them with the other vegetables.
• Use other nuts: Swap the peanuts or cashews for another nut you enjoy.
• Adjust the heat: Add chopped chilli to the tempering for a spicier version.
• Change the vegetables: Use finely chopped vegetables you have on hand, keeping the pieces small.
• Make it citrusy: Finish with the method's lime juice for a brighter flavour.

Common mistakes to avoid

• Adding uncooked quinoa: The short simmer is for cooked quinoa, so cook it separately first.
• Burning the tempering: Keep the heat moderate and watch the dal as it turns golden.
• Large vegetable pieces: Chop them finely so they have time to soften in 5 minutes.
• Skipping the lid: Cover the pan during both simmering stages to retain heat.
• Overmixing at the end: Fluff gently with a fork to keep the quinoa from clumping.

How to store

Cool leftovers promptly and store them in an airtight container in the fridge for up to 3 days. Reheat in a pan or microwave until piping hot, adding a small splash of water if the quinoa seems dry.

Frequently asked questions