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Upma Recipe

Upma Recipe

 A nutritious and flavorful twist on traditional Upma made with quinoa and mixed vegetables.

This spicy vegetable quinoa Upma is a delicious and healthy alternative to the classic Upma, featuring quinoa instead of semolina. Packed with various vegetables and spiced perfectly, This is great for breakfast or a light lunch. It’s quick to make, Gluten-free, and high in protein.

Prep Time 15 mins
Cook Time 20 mins
Rest Time 5 mins
Total Time 40 mins
Cooking Method: , ,
Cuisine: , ,
Courses: , , ,
Difficulty: Beginner
Cooking Temp: 100  C
Servings: 4
Estimated Cost: $  10
Calories: 250
Best Season: Suitable throughout the year
Description

This spicy vegetable quinoa Upma is a delicious and healthy alternative to the classic Upma, featuring quinoa instead of semolina. Packed with various vegetables and spiced perfectly, this is great for breakfast or a light lunch. It’s quick to make, gluten-free, and high in protein.

Ingredients
    Main Ingredients
  • 1 cup quinoa, rinsed
  • 2 cups water
  • 1 tbsp olive oil
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1 No. onion, finely chopped
  • 1 No. carrot, diced
  • 1 No. bell pepper, diced
  • 1/2 cup peas, either fresh or frozen
  • 2 No. green chilies, slit
  • 1 tsp grated ginger
  • 1 No. tomato, chopped
  • Salt to taste
  • 1/2 tsp turmeric powder
  • 1 tsp red chili powder
  • 1 tsp garam masala
  • 2 tbsp chopped cilantro
  • 1 tbsp lemon juice
    • For Garnish:
  • Fresh cilantro leaves
  • Lemon wedges
Instructions
    Prepare Quinoa:
  1. 1
    Upma Recipe

    -Rinse quinoa thoroughly under running water.

    Heat two cups of water in a medium saucepan until it boils.

  2. 2
    Upma Recipe

    -Add wrenched quinoa, reduce the heat to low, to cover, and cook for about 15 minutes or until the water is quickly absorbed and the quinoa becomes light and fluffy.

    Use a fork to fluff the cooked quinoa, then set it aside.

    Cook vegetables

     

    Heat Olive oil in a large skillet or pan over medium heat until it is simmering.

  3. 3
    Upma Recipe

    Add mustard seeds and cumin seeds, letting them splutter. Then, add finely chopped onions and saute until they turn translucent.

    Add mustard seeds and cumin seeds, letting them splutter. Then, add finely chopped onions and sauté until they turn translucent.

    Eight grated Ginger and slit green chillies, and saute for another minute.

    Add diced carrots, Bell pepper, Peas, and chopped tomato. Stir well.

    Spice it up

     

  4. 4
    Upma Recipe

    Add salt, Turmeric powder, Red chilli powder, Garam Masala to the vegetables,

    Mix well & cook for 5 to 7 minutes till vegetables are tender yet crisp.

  5. 5
    Combine and cookUpma Recipe

    Add the cooked quinoa to the vegetable mixture.

    Stir gently so that everything is mixed uniformly,

    Continue cooking for two to three minutes, allowing the flavours to combine.

     

  6. 6
    Upma Recipe
    • Garnish and serve
    • Remove from heat, then, introduce cilantro and lemon juice.
      • Let it rest for 5 minutes while stirring.
    • Serve with cilantro on top and wedges of lemon.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 250kcal
% Daily Value *
Total Fat 6g10%
Saturated Fat 1g5%
Sodium 200mg9%
Potassium 442mg13%
Total Carbohydrate 6g2%
Dietary Fiber 6g24%
Sugars 6g
Protein 8g16%
Vitamin A 3500 IU
Vitamin C 40 mg
Calcium 60 mg
Iron 2 mg
Vitamin E 2 IU
Vitamin K 15 mcg
Thiamin 2 mg
Riboflavin 1 mg
Niacin 1 mg
Vitamin B6 2 mg
Folate 50 mcg
Biotin 2 mcg
Pantothenic Acid 5 mg
Phosphorus 180 mg
Iodine 5 mcg
Magnesium 70 mg
Zinc 0.5 mg
Selenium 0.05 mcg
Copper 0.3 mg
Manganese 1.2 mg
Chromium 1 mcg
Molybdenum 1 mcg
Chloride 0.01 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

-So based on what you have or your choice, you can put in more or replace other types of vegetables with these.

-The amount of spices could be changed depending on the tastes preferred by an individual as well as his/ her health needs.

-This upma recipe when cooked can be stored for two days if properly sealed and placed in a refrigerator container.

Keywords: Upma Recipe, Kenova Upma, Healthy breakfast, Spicy vegetable Ukma, Gluten free Upma, Nutritious Upma recipe
Read it online: https://www.recipesbynation.com/recipe/upma-recipe/
Vivek Kushwaha
Food and Lifestyle Blogger

Vivek Kushwaha is a passionate food blogger known for his culinary creativity and insightful food reviews. With a deep love for both cooking and writing, Vivek has transformed his enthusiasm for gastronomy into a vibrant online presence. His blog showcases a diverse array of recipes, from traditional Indian dishes to innovative fusion cuisine, all meticulously crafted and presented. Vivek’s keen eye for detail and dedication to authenticity have garnered him a loyal following of food enthusiasts and home cooks alike. Beyond recipes, he offers practical cooking tips, ingredient insights, and restaurant reviews, making his blog a comprehensive resource for food lovers. Vivek’s engaging storytelling and mouth-watering photography bring each dish to life, inspiring his readers to explore new culinary horizons. Through his blog, he aims to share his culinary journey, celebrating the joy of cooking and the rich tapestry of flavours that food brings to our lives.

Thank you for reading my blog! Your support means the world to me and inspires my culinary journey every day.