Quinoa Tomato Upma

Chef Nandita Iyer

Cook Time: 20 mins

Serves: 1-2 People


  • 1/2 cup dry quinoa
  • 1 tbsp coconut or peanut oil
  • 1/2 tsp mustard seeds
  • 1 tbsp chana dal
  • 2 dried red chillies
  • 2 sprigs curry leaves
  • 1/2 tsp grated or finely chopped ginger
  • 3 medium tomatoes, roughly chopped
  • 1/4 tsp turmeric powder
  • 1/2 tsp salt
  • 1 tsp sambar powder (optional)
2 gms


  • Soak the quinoa in water for one hour. Wash well and drain.

  • Heat oil in a pan. Add mustard seeds, broken red chilies, curry leaves, ginger and chana dal. Saute until chana dal turns golden brown.

  • Add the chopped tomatoes, turmeric and salt and stir on high flame for 3-4 minutes until tomatoes are collapsing. Pour 1 1/4 cups water into the pan and bring to a simmer.

  • Sprinkle sambar powder into the simmering water. Tip the drained quinoa into this.

  • Cover and cook for 10 minutes or until the quinoa has absorbed all the water and is soft and fluffy.

  • Serve hot as it is or with a chutney of choice.


Fibre: 2 g

Carbs: 28.1 g

Protein: 6.3 g

Fats: 11.1 g

Calories: 233.3 cal