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Quinoa Upma Recipe

Published on: 2 July , 2016 | Ekta

Quinoa Upma is one of the best possible breakfast options for your kids. Want to know why? Upma is a traditional South-Indian dish that is very versatile in terms of how it can be made, garnished or served. Wonder how to pronounce it? It is called KEEN-wah. So go ahead & read the Quinoa Upma Recipe.

I remember meeting a super-fit mother at a friend’s wedding who had stayed in Japan for 3 years with her husband since he had on off-site project to manage. During my conversation with her, I realized how small things can make a difference to our infant’s health. Doctors in Japan VERY STRONGLY RECOMMEND BREAST FEEDING FOR CHILDREN & SUGGEST AVOIDING THE USAGE OF SUGAR & SALT FOR ATLEAST 1 YEAR. She also mentioned that she prefers to give Quinoa Upma to her children twice a week. Quinoa is fairly new to the normal Indian house-hold. It was something I’d never tried before. But, I asked her for the recipe & gave it a shot anyway. And boy, my daughter loved it :)

Recipe Of Quinoa Upma

Time Required  : 20 mins

Serves                  : 3-4

Quinoa Upma Ingredients:

Quinoa                           - 1 cup (150ml)

Onion, finely chopped – 1 small

Carrot, finely chopped – 1 small

Peas                                 – 2 tbsp

Beans, finely chopped – 5 - 6 nos

Potato, finely chopped – 1 small

Green Chilles, slit into half – 2 nos

Raw Groundnut             – 1 tbsp

Jeera                                 – 1 tbsp

Salt                                   – To taste

Water                               – 2.5 cups

Coriander leaves, finely chopped – 1 tbsp

Olive oil/ Ghee               – 2 tbsp


  1. Take the quinoa in a saucepan and add water. Bring to low flame for 10 minutes till the quinoa till the quinoa is cooked completely.
  2. Meanwhile in a kadai, pour some ghee or olive oil, jeera, raw groundnut and onions. Saute it till it turns pinkish brown. Add the remaining chopped vegetables (carrot, beans, peas, potato) along with the green chillies.
  3. Add some water and simmer for ten minutes until the veggies soften. Add salt as required.
  4. Once the vegetables are cooked, add quinoa and mix well. Bring to low flame & allow the mixture to blend well with quinoa.
  5. Add the coriander leaves & upma is ready to be served.
  6. Loaded with the goodness of colourful veggies, Upma is best served with coconut chutney.

Quinoa Health Benefits

Want to know why is Quinoa called “The Superfood Of The Future”?

  1. It contains double the fibre content than most other grains we consume. Thereby, helping shed those extra kilos.
  2. It is packed with magnesium, iron, 9 essential amino-acids that are easily digestible, riboflavin, calcium, phosphorous, flavonoids, antioxidants & lysine.
  3. It increases stamina.
  4. It is gluten-free.
  5. Low glycemic index; hence good for controlling blood sugar levels, lowers cholesterol and blood pressure.
  6. Parts of the Quinoa which are removed (saponins) are used as anti-septic, treat skin-infections as well as detergent. Amazing isn’t it?

Although Quinoa is more expensive than most other grains (around Rs.500/500gm), it has tremendous health benefits that stands unmatched.  A can of pepsi or coke costs Rs.8 for 200 ml. But buying tender coconut costs you anywhere between Rs.30-Rs.45. This probably explains why healthy foods are more expensive than regularly consumed foods. Well, we hope with more people taking to a healthier lifestyle, Quinoa can by produced in a larger scale thereby reducing the overall cost. Wishing you a happy & healthier lifestyle. Try this recipe at home and tell us how you liked it.

It may also interest you to read -

HomeMade Health Mixor Sathu Maavu Recipe

Best Ragi Recipes For Babies

Popular Kerala Banana Recipes For Babies

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A doting mom to an angel, Social Media Specialist & Professional Blogger. She loves to share her thoughts with other parents in the same turbulent boat. She absolutely loves & adores her family & is learning to strike a good work-life balance. When she is not writing, cooking or busy taking care of her toddler, she probably is dancing to some good desi music!

karthika 2016-10-07 19:42:50

Sounds like healthy and useful recipe. No harm in trying will let you know how it goes

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karthika 2016-10-07 19:42:50

Yes, it is indeed one of the healthiest breakfast options. Please let us know if you liked it.

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Deepti 2016-09-30 21:15:40

A very healthy breakfast. To add more taste to it, you could include Tomatoes for a tangy taste as well as even sprinkle some Maggi masala to it.

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Deepti 2016-09-30 21:15:40

Wow, that's an interesting twist. We love something tangy & tasty. We will definitely try it next time. Thank you Deepti.

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Thank you for the comment!