quinoa upma

PCOS friendly Quinoa Upma Recipe


Quinoa upma is a protein rich version of the authentic quinoa we know.It’s likewise a PCOS-obliging Indian dish that incorporates the nutritious grain quinoa. With extension of flavors, vegetables, and flavors in the upma further develops the dish’s moderating properties, making it a reasonable and helpful supper decision for individuals with polycystic ovary condition.


– 1 cup quinoa, rinsed

– 1 tbsp oil (such as coconut or olive oil)

– 1 tsp mustard seeds

– 1 tsp cumin seeds

– 10-12 curry leaves

– 1 onion, finely chopped

– 1 tomato, finely chopped

– 1 green chili, finely chopped (optional)

– 1 tsp grated ginger

– 1 tsp turmeric powder

– 1 tsp coriander powder

– Salt to taste

– Chopped cilantro for garnish


Wash the quinoa and channel the water.

Heat the oil in a dish over medium, add the mustard seeds and let them snap.

Add the cumin seeds and curry passes on to hot oil, and sauté briefly.

Add the cleaved onion and sauté it until clear. Add the cleaved tomato, green bean stew (if utilizing), and ground ginger.

Sauté for 2-3 minutes. Add the turmeric powder, coriander powder, and salt. Mix well.

Add the washed quinoa and mix to cover it with the flavors.

Add 2 cups of water and heat the blend to the point of boiling.

Decrease the intensity to low, cover the dish, and let the quinoa cook for around 15-20 minutes, or until the quinoa is cooked.

Eliminate from intensity and cushion the it with a fork. Embellish with slashed cilantro and serve hot.

Nutritional Value (per serving):

– Calories: 250

– Protein: 8g

– Carbohydrates: 35g

– Fiber: 5g

– Fat: 8g

– Sodium: 300mg

Benefits of Quinoa Upma:

High Protein quantity :

It is a completed protein, containing all of the principal amino acids, going with it a glorious choice for a PCOS-obliging blowout.


The combining of vegetables with it makes it high in fiber amount, which is useful in controlling glucose levels and advancing stomach related.

Low Glycemic Index:

It has less glycemic index, as it dose not tends to rise the blood sugar level.


The essential compounds such as iron magnesium and B vitamins are found in it. These are important for health and PCOS management

Anti-Inflammatory Properties:

By using certain spices in the upma, like turmeric and coriander, have anti-inflammatory qualities that can help reduce PCOS-related inflammation.


1.Are there other grains that can be used instead of quinoa?

– Other whole grains like millet, buckwheat, or oats instead. Get creative according to what you like.

2.Is this recipe suitable for gluten intolerance?

-Yes, it’s a gluten free. Which makes it a great substitute in a lot of recpies.

3.Can this recipe made in advance?

– Indeed, you can set up the quinoa upma ahead of time and intensity it at whatever point you are prepared to serve. It saves well in the cooler for as long as 3 days.


Written By:- Amisha

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