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Lavanya

High-Protein Quinoa Vegetable Upma

Trade your regular semolina for this "Superfood" Quinoa Upma. It’s a complete plant-based protein that’s naturally gluten-free and rich in fiber. Loaded with colorful vegetables and traditional North Indian spices, this fluffy, savory breakfast is the perfect low-calorie meal to keep you full and fueled for your weight loss goals.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 2 people
Course: High-Protein Savory Breakfast
Cuisine: Gluten-Free, Vegan, Vegetarian
Calories: 220
Ingredients Method Notes

Ingredients
  

  • 1 Cup: Quinoa rinsed thoroughly.
  • 2 Cups: Water or Vegetable broth.
  • The Veggies: ¼ cup each of finely chopped Carrots Green Peas, and Beans.
  • The Tempering: 1 tsp Mustard seeds 1 tsp Urad Dal, a pinch of Hing (Asafoetida), and fresh Curry Leaves.
  • Aromatics: 1 small Onion chopped, 1 Green Chili, and ½ inch Ginger (minced).
  • The Fat: 1 tsp Ghee or Olive oil.
  • Garnish: Fresh Coriander and a squeeze of Lemon juice.

Method
 

  1. Rinse: Wash the quinoa under cold running water for 2 minutes to remove the natural bitterness (saponin).
  2. Tempering: Heat ghee in a pan. Add mustard seeds, urad dal, curry leaves, and hing. Let them splutter.
  3. Sauté: Add onions, ginger, and chilies. Sauté until translucent. Toss in the mixed vegetables and cook for 2–3 minutes.
  4. Toast: Add the rinsed quinoa to the pan and toast it with the veggies for 1 minute.
  5. Simmer: Add 2 cups of water and salt. Bring to a boil, then turn the heat to low. Cover and cook for 12–15 minutes until the water is absorbed and quinoa looks fluffy.
  6. Rest: Turn off the heat and let it sit covered for 5 minutes.
  7. Final Touch: Fluff with a fork, add lemon juice and coriander, and serve hot.

Notes

Pro Tip

  • The 1:2 Ratio: For perfectly fluffy quinoa that isn't mushy, always use exactly 2 cups of water for every 1 cup of quinoa.
  • Veggie Power: To increase the volume without adding many calories, you can add finely chopped cauliflower or broccoli.
  • Protein Boost: Stir in some roasted peanuts or top with a few cubes of sautéed paneer before serving.
  • Bitterness Tip: Never skip the rinsing step; it is the most common reason people find quinoa bitter.