Atukula Upma
A quick and wholesome South Indian breakfast made from flattened rice, sautéed with onions, peanuts, and a fragrant tempering. Ready in under 20 minutes, it's a light yet satisfying meal.
For 4 servings
5 steps. 10 minutes total.
- 1
Step 1
- a.Prepare the Poha
- b.Place the thick poha in a large colander or sieve. Rinse it under cold running water for about 30-45 seconds, moving it around with your fingers to ensure all flakes are moistened.
- c.Do not over-rinse or soak the poha. Drain all the water completely by shaking the colander well.
- d.Let the poha rest in the colander for 5-10 minutes. It will absorb the residual moisture and become soft and fluffy.
- 2
Step 2
- a.Create the Tempering (Tadka)
- b.Heat oil in a wide, heavy-bottomed pan or kadai over medium heat.
- c.Once the oil is hot, add the mustard seeds and allow them to splutter completely, which should take about 30 seconds.
- d.Add the cumin seeds, urad dal, chana dal, and raw peanuts. Sauté for 1-2 minutes, stirring continuously, until the dals turn a light golden brown and the peanuts are crunchy.
- 3
Step 3
- a.Sauté Aromatics
- b.Add the finely chopped onion, slit green chilies, and fresh curry leaves to the pan.
- c.Sauté for 2-3 minutes until the onions soften and become translucent. Do not let them brown.
- 4
Step 4
- a.Combine and Steam
- b.Add the turmeric powder and salt. Stir for 10 seconds to cook the raw smell of the turmeric.
- c.Add the softened poha and sugar (if using) to the pan.
- d.Gently toss and mix everything together until the poha is evenly coated with the yellow color and spices. Be careful not to break or mash the poha flakes.
- e.Cover the pan with a lid and cook on low heat for 2-3 minutes. This allows the poha to steam and absorb all the flavors.
- 5
Step 5
- a.Garnish and Serve
- b.Turn off the heat. Uncover the pan and fluff the upma with a fork.
- c.Add the freshly squeezed lemon juice and chopped coriander leaves.
- d.Give it a final gentle mix and serve immediately while hot.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Use only thick poha (gatti atukulu). Thin poha will disintegrate and turn mushy when rinsed.
- 2The key to non-sticky upma is to rinse the poha quickly and drain it completely. Never soak it.
- 3For extra flavor, add a pinch of asafoetida (hing) to the tempering along with the mustard seeds.
- 4If your poha feels too dry after resting, sprinkle 1-2 tablespoons of water over it before adding to the pan.
- 5Always add lemon juice after turning off the heat to preserve its fresh flavor and vitamin C content.
- 6For a richer taste, you can use ghee instead of oil for the tempering.
Adapt it for your goals.
Vegetable Atukula Upma
Add 1/2 cup of finely chopped vegetables like carrots, peas, and bell peppers along with the onions. Sauté until they are tender before adding the poha.
Coconut PohaCoconut Poha
Add 2-3 tablespoons of freshly grated coconut along with the coriander leaves at the end for a distinct coastal flavor.
Spicy Masala PohaSpicy Masala Poha
Add 1/4 teaspoon of garam masala and a pinch of red chili powder along with the turmeric for a spicier version.
Why this is on our healthy list.
Good Source of Energy
Poha is rich in healthy carbohydrates, providing a steady release of energy to keep you active throughout the morning without causing a sudden spike in blood sugar.
Easy to Digest
As a light and easily digestible food, poha is gentle on the stomach, making it an excellent choice for breakfast. It prevents bloating and keeps you feeling light.
Rich in Iron
Flattened rice is a good source of iron. The addition of lemon juice helps in the absorption of this iron, which is crucial for preventing anemia and maintaining healthy hemoglobin levels.
Provides Plant-Based Protein
The inclusion of chana dal, urad dal, and peanuts adds a good amount of plant-based protein to the dish, which is essential for muscle repair and overall body function.
Frequently asked questions
This usually happens for two reasons: using thin poha instead of thick poha, or over-soaking/over-rinsing the poha. Rinse the thick poha just until it's moist, drain completely, and let it rest to fluff up.