HomeRecipes & MealsQuinoa Upma: A power-packed, protein-rich morning meal!

Quinoa Upma: A power-packed, protein-rich morning meal!


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Breakfast is the day’s first meal. A nutritious breakfast refuels the body and replenishes blood sugar (glucose), providing the energy needed to begin the day. It is beneficial to both physical and mental health. For good reason, our parents and doctors have always advised us to eat “breakfast like a king.” To reap the benefits of a good morning meal, however, you must start healthy. So, for those who wake up every morning wondering “what to eat for breakfast?” We have a veg breakfast recipe that will give you more time to eat, think, and process.

Quinoa Upma

It is a hearty, healthy vegan dish that’s delicious to enjoy for breakfast or brunch. It features fluffy quinoa, veggies, and vibrant seasonings all cooked together in one pot.

  • First, strain 1/2 cup quinoa through a fine mesh strainer under running water. Drain and set aside all of the water.
  • Rub or agitate the seeds and give them a nice swirl with your fingers while rinsing.
  • In a pan, heat 1.5 tablespoons of oil. Maintain a low or medium-low heat. Add 1/2 teaspoon of mustard seeds to the hot oil. 
  • Once the mustard seeds begin to crackle, then add the following ingredients:
  1. ½ teaspoon of cumin seeds
  2. ½ teaspoon urad dal (hulled and split black gram)
  3. ½ teaspoon moong dal (yellow mung lentils)
  • Fry until urad dal turns golden.
  • Then add the below-listed spices, and herbs and fry for about half a minute.
  1. ½ teaspoon finely chopped ginger
  2. 1 teaspoon chopped green chillies
  3. 1 dry red chilli 
  4. A pinch of asafoetida (optional)
  • Now add chopped onions and curry leaves, and fry until it becomes translucent.
  • Now add all the veggies and sauté for a minute.
  • Now add water for ½ cup of quinoa add 1 cup of water and a little more.
  • As this water starts boiling, adjust the salt and then add quinoa and stir continuously to avoid any lumps.
  • Cover it with a lid and cook for 5 mins on low flame.
  • Garnish it with Coriander. Serve it with tomato chutney.

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