Nutritional Facts of Quinoa Veg Upma, Vegan Breakfast, Calories in Quinoa Veg Upma, Vegan Breakfast

by Tarla Dalal
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How many calories does one serving of Quinoa Veg Upma have?

One serving of Quinoa Veg Upma gives 150 calories. Out of which carbohydrates comprise 91 calories, proteins account for 21 calories and remaining calories come from fat which is 46 calories.  One serving of Quinoa Veg Upma provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Quinoa Veg Upma recipe vegetable quinoa upma | veg Indian upma | how to make quinoa upma | with 26 amazing images.

Quinoa upma recipe is a truly healthy recipe made as a replacement to rava upma. What makes it healthy vegetable quinoa upma? The addition of veggies, peanuts and lemon juice. Learn how to make quinoa upma.

To make quinoa upma, first wash the and drain the quinoa. Then make a tempering of oil and allow the mustard seeds to crackle. Once done, add little hing, green chillies, ginger and curry leaves and sauté for a few seconds. Similarly sauté the peanuts and onions also individually. Add veggies like green peas and carrot and cook them for 2 minutes. Finally add the drained quinoa, salt, chilli powder and water and cook it for about 20 minutes. Use the measured amount of water as mentioned in the recipe so that it cooks perfectly. Finally add lemon juice and coriander, mix well and serve.

Quinoa is a protein rich food which is perfect for breakfast, lunch or dinner. The fibre in it satiates you for long time. So it is perfect for weight-watchers. The fiber also helps to curb cholesterol in the body. It’s low glycemic index (53) qualifies it as a healthy food for diabetic too. So why wait to try the recipe of healthy vegetable quinoa upma which has so many benefits to count on.

You can gain in some antioxidants by way of veggies like onions and carrots added in this quinoa veg Indian upma. These help to reduce inflammation in the body and work towards and glowing skin too.

A serving of this quinoa upma fulfills 11% of your days requirement for iron . Do not miss out on sprinkling lemon juice at the end, as the vitamin C in it will further help in the absorption of iron.


Is Quinoa Veg Upma healthy?

Yes, this is healthy. Made from quinoa, onions, green peas, carrot, green chillies and spices. 

Let's understand the Ingredients.

What's good.

Quinoa : Quinoa  lowers cholesterol and heart diseases. The soluble fibre in this grain gains the credit of reducing the total blood cholesterol and LDL (bad cholesterol) levels in our body. Harnessed with nutrients like protein, calcium, phosphorus and magnesium, quinoa has been considered as the bone-building power grain. Quinoa has potassium and magnesium – the two key nutrients which help to lower high blood pressure. See detailed benefits of quinoa

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism.  Is green peas good for diabetics and see full benefits of green peas

Carrots : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Can diabetics, heart patients and over weight individuals have Vegetable Quinoa Upma ?

Yes, this recipe is good for all. Quinoa  lowers cholesterol and heart diseases. The soluble fibre in this grain gains the credit of reducing the total blood cholesterol and LDL (bad cholesterol) levels in our body. 

Can healthy individuals have Quinoa Veg Upma?

Yes, this is great for healthy living. Fibre, B Vitamins, magnesium, potassium is all there. 

Quinoa Veg Upma is good for

1. Healthy Recipes Lifestyle

2. Weight Loss

3. Diabetic Snacks

4. Healthy Heart Snacks

5. Pregnancy snacks

6. Kids snacks

7. Healthy breakfast

8. Diabetes and healthy heart

Quinoa Veg Upma is high in

 1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 150 calories that come from Quinoa Veg Upma?

Walking (6 kmph) = 45 mins

Running (11 kmph) = 15 mins

Cycling (30 kmph) = 20 mins       

Swimming (2 kmph) = 26 mins

Note: These values are approximate and calorie burning differs in each individual.


Value per serving% Daily Values
Energy150 cal8%
Protein5.3 g10%
Carbohydrates22.8 g8%
Fiber6.9 g28%
Fat5.1 g8%
Cholesterol0 mg0%
Vitamin A208.2 mcg4%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C7 mg18%
Vitamin E
Folic Acid (Vitamin B9)3.1 mcg2%
Calcium39.8 mg7%
Iron2.3 mg11%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium5.6 mg0%
Potassium49.2 mg1%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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