Looking for a nutritious breakfast that keeps you full, supports weight loss, and fuels your day? Quinoa upma is the answer! This gluten-free, protein-rich dish combines the goodness of quinoa with traditional South Indian flavors—perfect for a healthy start.

Why Quinoa Upma?

  • Weight Loss Friendly: High in fiber and protein, quinoa promotes satiety and curbs cravings.

  • Nutrient Powerhouse: Packed with iron, magnesium, B-vitamins, and antioxidants.

  • Balanced Meal: Low glycemic index, ideal for diabetics and heart health.

Easy Quinoa Upma Recipe (Step-by-Step)

Ingredients (Serves 2)

  • 1 cup quinoa (rinsed well)

  • 1 tbsp oil (coconut or olive)

  • 2 tbsp peanuts

  • 1 tsp mustard seeds

  • 1 tsp chana dal

  • 1 tsp urad dal

  • 6-7 curry leaves

  • 2 green chilies (slit)

  • ¼ cup finely chopped onions

  • ¼ cup tomatoes

  • ½ cup mixed veggies (carrots, beans, peas)

  • 1 tsp ginger paste

  • ½ lemon (juiced)

  • Fresh coriander & grated coconut (for garnish)

  • Salt to taste

Method

  1. Cook Quinoa: Boil 1 cup quinoa in 2 cups water until fluffy (12-15 mins). Set aside.

  2. Tempering: Heat oil in a pan. Add peanuts, roast till golden. Add mustard seeds, chana dal, urad dal, curry leaves, and green chilies. Sauté for 30 secs.

  3. Veggies: Add onions, sauté till translucent. Toss in tomatoes and mixed veggies. Cook for 2 mins.

  4. Combine: Add ginger paste, salt, and 2 tbsp water. Cover & simmer for 3 mins.

  5. Final Touch: Mix in cooked quinoa. Garnish with coriander, coconut, and lemon juice. Serve hot!

Health Benefits

 Boosts Metabolism: Quinoa’s complete protein aids muscle repair.
Rich in Fiber: Supports digestion and gut health.
Diabetic-Friendly: Low GI helps regulate blood sugar.

Pro Tips

  For Extra Protein: Add paneer or tofu.
Make It Vegan: Skip peanuts or use cashews.
Meal Prep: Stores well in the fridge for 2 days.

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