info@balancenutrition.in    +91 8928001614     +91 7021960648
  : +91 8928001614
  : +91 7021960648
To Know Your Ideal Body Weight, BMI & Obesity Degree - CLICK HERE Contact: +918928001614 /+917021960648 to know more!

Quinoa Veggie Upma

VIEWS 296
Print This

Energy (kcal) - 173

Protein (g) - 6

Carbohydrate (g) - 22

Fat (g) - 7

Khyati's Health-O-Meter Says:

Quinoa upma is a nutritious, hearty upma variant made with quinoa vibrant seasonings and healthy mixed veggies. The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs.

INGREDIENTS:
  • Quinoa [raw] - 20 g
  • Onion [chopped] - 2 tbsp
  • Tomato [chopped] - 1 tbsp
  • Green chili [minced] - 1 tsp
  • Carrot [chopped] - 1 tbsp
  • French beans [chopped] - 1 tbsp
  • Peas - ¼  cup 
  • Ginger paste - ½ tsp
  • Cumin seeds - ¼ tsp
  • Mustard seeds - ¼ tsp
  • Coriander leaves [chopped] - 1 tsp
  • Curry leaves [crushed] - 5 units
  • Lemon juice - 1 tsp
  • Oil - 1 tsp
  • Salt - as per taste
  • Water - as required

DIRECTIONS:
Step 1 Take the quinoa in a fine-mesh strainer and rinse well in running water. Drain the water and set it aside. Step 2 Heat the oil in a pan. Keep the heat to a low. Add mustard seeds. Once the mustard seeds begin crackling, then add cumin seeds. Stir often and fry on low heat. Step 3 Then add ginger paste, and chopped green chilies. Keep the heat low for half a minute. Step 4 Add finely chopped onions, tomatoes, and curry leaves. Stir and sauté on low to medium heat till the onions become translucent and soften. Then add finely chopped carrots, french beans, and green peas. Mix well. Sauté on low heat for two minutes. Step 5 Then add the quinoa and mix very well again. Sauté for a minute or two on low heat. Add water and mix again. Add salt as per taste. Cover the pan with its lid and simmer on low heat till the quinoa is cooked, softened, and looks translucent and fluffy. When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the heat. Step 6 Add the chopped coriander leaves. Give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges or mint coriander chutney.
Recipe Category:
Breakfast
Recipe Title:

Quinoa Veggie Upma

Recipe Views:
296
Recipe Type:
Veg
Recipe Kcal:
173

Energy
(kcal)

6

Protein
(g)

22

Carbohydrate
(g)

7

Fat
(g)

Khyati's
Health-O-Meter Says:

Quinoa upma is a nutritious, hearty upma variant made with quinoa vibrant seasonings and healthy mixed veggies. The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs.

INGREDIENTS:
  • Quinoa [raw] - 20 g
  • Onion [chopped] - 2 tbsp
  • Tomato [chopped] - 1 tbsp
  • Green chili [minced] - 1 tsp
  • Carrot [chopped] - 1 tbsp
  • French beans [chopped] - 1 tbsp
  • Peas - ¼  cup 
  • Ginger paste - ½ tsp
  • Cumin seeds - ¼ tsp
  • Mustard seeds - ¼ tsp
  • Coriander leaves [chopped] - 1 tsp
  • Curry leaves [crushed] - 5 units
  • Lemon juice - 1 tsp
  • Oil - 1 tsp
  • Salt - as per taste
  • Water - as required

DIRECTIONS:
Step 1 Take the quinoa in a fine-mesh strainer and rinse well in running water. Drain the water and set it aside. Step 2 Heat the oil in a pan. Keep the heat to a low. Add mustard seeds. Once the mustard seeds begin crackling, then add cumin seeds. Stir often and fry on low heat. Step 3 Then add ginger paste, and chopped green chilies. Keep the heat low for half a minute. Step 4 Add finely chopped onions, tomatoes, and curry leaves. Stir and sauté on low to medium heat till the onions become translucent and soften. Then add finely chopped carrots, french beans, and green peas. Mix well. Sauté on low heat for two minutes. Step 5 Then add the quinoa and mix very well again. Sauté for a minute or two on low heat. Add water and mix again. Add salt as per taste. Cover the pan with its lid and simmer on low heat till the quinoa is cooked, softened, and looks translucent and fluffy. When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the heat. Step 6 Add the chopped coriander leaves. Give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges or mint coriander chutney.
Recipe Title: Quinoa Veggie Upma
Recipe Category: Breakfast
Recipe Views: 296
Recipe Type: Veg
Recipe Kcal:

Energy 173 (kcal), Protein 6 (g), Carbohydrate 22 (g), fat 7 (g).





Khyati's
Health-O-Meter Says:

Quinoa upma is a nutritious, hearty upma variant made with quinoa vibrant seasonings and healthy mixed veggies. The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs.

INGREDIENTS:
  • Quinoa [raw] - 20 g
  • Onion [chopped] - 2 tbsp
  • Tomato [chopped] - 1 tbsp
  • Green chili [minced] - 1 tsp
  • Carrot [chopped] - 1 tbsp
  • French beans [chopped] - 1 tbsp
  • Peas - ¼  cup 
  • Ginger paste - ½ tsp
  • Cumin seeds - ¼ tsp
  • Mustard seeds - ¼ tsp
  • Coriander leaves [chopped] - 1 tsp
  • Curry leaves [crushed] - 5 units
  • Lemon juice - 1 tsp
  • Oil - 1 tsp
  • Salt - as per taste
  • Water - as required

DIRECTIONS:
Step 1 Take the quinoa in a fine-mesh strainer and rinse well in running water. Drain the water and set it aside. Step 2 Heat the oil in a pan. Keep the heat to a low. Add mustard seeds. Once the mustard seeds begin crackling, then add cumin seeds. Stir often and fry on low heat. Step 3 Then add ginger paste, and chopped green chilies. Keep the heat low for half a minute. Step 4 Add finely chopped onions, tomatoes, and curry leaves. Stir and sauté on low to medium heat till the onions become translucent and soften. Then add finely chopped carrots, french beans, and green peas. Mix well. Sauté on low heat for two minutes. Step 5 Then add the quinoa and mix very well again. Sauté for a minute or two on low heat. Add water and mix again. Add salt as per taste. Cover the pan with its lid and simmer on low heat till the quinoa is cooked, softened, and looks translucent and fluffy. When all the water has been absorbed and the grains appear translucent and cooked well, remove the lid and switch off the heat. Step 6 Add the chopped coriander leaves. Give a quick stir and serve vegetable quinoa upma hot or warm with a few lemon wedges or mint coriander chutney.

Copyright ©2025 Balancenutrition.in .All Rights Reserved.

Quinoa Veggie Upma - BY KHYATI RUPANI

10 FEB 2018
VIEWS 296
COMMENTS 0

Most Viewed

Detox Drink (easy To Prepare)

Super Glow Juice

Baked Falafel

RELATED RECIPES

May 9 2024

Kanda Poha(easy To Prepare)
Poha is a popular Indian breakfast made with flattened rice has variations in a different part of the country. Poha is very low in calories. It has a number of health benefits as it helps in controlling blood sugar level, it is a good carbohydrate, easily digestible and high in protein. As red and brown rice are doesn’t undergo excessive processing and as such the other bran layer remains intact which is rich in fiber, vitamin B and minerals like magnesium calcium, zinc, and iron. As it is healthy and high in fiber will keep you full for a longer time.
Apr 2 2022

Spinach Tomato And Feta Omelette
A cheesilicious and healthy omelette to fill your appetite with spinach and tomatoes to provide fiber and satiety with high protein.
Mar 10 2022

Egg Oats Paratha (easy To Prepare)
Egg white in combination with wheat and oats, is one of the best accompaniment to be eaten with a bowl of vegetable. Containing whole wheat flour and oats, this recipe is high in fibre, antioxidants, phytonutrients and also B vitamins. The addition of oats and egg white to the paratha contributes to a healthier option.  A high-fibre and protein diet helps you feel full and may contribute to a healthy weight loss if you are dieting.
© 2014 - 2025. www.balancenutrition.in
Online Nutritionist Consultation