Cook With Manali's Quinoa Upma

Traditional Indian Upma made wholesome with quinoa! This Quinoa Upma is filling, delicious and a great way to start your day. [Vegan]
Course Breakfast
Cuisine Indian
Keyword quinoa upma
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 3
Calories: 306 kcal
Author: Manali
5 from 1 vote


  • 2 teaspoons vegetable oil
  • 1/2 teaspoon mustard seeds
  • generous pinch of hing, also known as asafoetida
  • 1/2 inch ginger, finely chopped
  • 1 green chili, finely chopped
  • 1 tablespoon raw peanuts
  • 1 tablespoon broken cashews
  • 1 medium red onion, chopped
  • 8-10 curry leaves
  • 1/3 cup frozen green peas, thawed
  • 1 cup quinoa, rinsed very well, I usually rinse quinoa for 1-2 minutes
  • 2 cups water
  • 1/8 teaspoon red chili powder, or to taste
  • 1 teaspoon salt, or to taste
  • cilantro, to garnish
  • 2 teaspoons lemon juice, or to taste


  1. Rinse the quinoa several times. Drain and set aside. Heat 2 teaspoons oil in a pan on medium heat. Once the oil is hot, add mustard seeds and let them pop. Add hing (asafeotida) and stir.
  2. Add chopped ginger, green chili, cashews and peanuts. Saute for a minute or two or till the ginger, cashews and peanuts turn light golden brown in color.
  3. Add onions and curry leaves. Cook for 2 minutes till onions are soft and translucent.
  4. Add frozen green peas and cook for another 30 seconds.
  5. Then add the rinsed quinoa and cook the quinoa with all the veggies and spices for 2 minutes.
  6. Add water, salt, red chili powder and mix.
  7. Increase the heat to high and bring it all to a boil.
  8. Once it comes to a boil, lower the heat to minimum (lowest) setting, cover the pan and let it cook for 15 minutes.
  9. After 15 minutes, remove pan from heat and let it sit covered for another 5 minutes. Open the pan, fluff the quinoa with a fork.
  10. Add cilantro, lemon juice and serve quinoa upma hot with chai!

Recipe Notes

  1. You may use other veggies in your upma like carrots and cauliflower.
  2. Make sure that the hing/asafoetida you use in this recipe is gluten-free if you wish to keep this upma GF!
Nutrition Facts
Quinoa Upma
Amount Per Serving
Calories 306 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 3g19%
Sodium 841mg37%
Potassium 458mg13%
Carbohydrates 45g15%
Fiber 6g25%
Sugar 3g3%
Protein 11g22%
Vitamin A 250IU5%
Vitamin C 65.6mg80%
Calcium 59mg6%
Iron 3.3mg18%
* Percent Daily Values are based on a 2000 calorie diet.