Vegan Richa · by Vegan Richa★ 5.0 (7)
Quinoa Upma Recipe
NUTRITION · PER SERVING45M COOK
CAL 11%·PRO 17%
CARBS 36G64% OF CAL
5G FIBER27G OTHER4G TOTAL SUGAR
FAT 5G21% OF CAL
1G SAT5G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Indian savory breakfast porridge made with quinoa, toasted cashews, vegetables, and warm spices. Vegan and gluten-free, hearty enough for breakfast or as a light main.
mainindiangrain bowl🍳 skilletdairy freegluten freeveganvegetarian
View the full recipe on Vegan Richa →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- 1 cup uncooked quinoa
- 1 tsp organic canola or safflower oil
- 1/2 tsp mustard seeds
- 1/2 tsp urad dal (split black gram or use mung dal (petite yellow lentils))
- 1 green chili chopped (remove seeds to adjust spice if needed)
- a generous pinch of asafeotida hing (optional (omit to make gluten-free or use certified gf asafetida))
- 10 curry leaves (fresh or frozen)
- 1/2 cup finely chopped red onion
- 2 Tbsp chopped cashews
- 1/2 inch ginger minced (1 tsp grated)
- 1/2 cup chopped carrots
- 1/2 cup peas (fresh or frozen (thawed))
- 1/2 to 3/4 tsp salt
- 2 cups water
- cilantro and lemon juice for garnish
At a glance
PER SERVING · TIME 45M
CAL 11%·PRO 17%
CARBS 36G64% OF CAL
5G FIBER27G OTHER4G TOTAL SUGAR
FAT 5G21% OF CAL
1G SAT5G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 10m
- Cook
- 35m
- Sodium
- 401mg
- Total sugar
- 4g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 434mg
- Calcium
- 42mg
- Iron
- 3mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 401MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.