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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
Prepare the Poha
Create the Tempering (Tadka)
Sauté Aromatics
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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.
This south_indian recipe takes 20 minutes to prepare and yields 4 servings. At 293.73 calories per serving with 6.31g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or snack.
Combine and Steam
Garnish and Serve
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.
Add 2-3 tablespoons of freshly grated coconut along with the coriander leaves at the end for a distinct coastal flavor.
Add 1/4 teaspoon of garam masala and a pinch of red chili powder along with the turmeric for a spicier version.
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.
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.
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.
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.
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.
Yes, it is a relatively healthy breakfast option. Poha is light on the stomach, easy to digest, and a good source of carbohydrates and iron. The addition of peanuts and dals adds protein and healthy fats.
One serving (approximately 1 cup or 140g) of this Atukula Upma contains around 250-280 calories, making it a light yet energizing meal.
This recipe is naturally vegan if you use oil instead of ghee. Poha (flattened rice) is also naturally gluten-free. Just ensure you don't add asafoetida (hing) that contains wheat flour; use a gluten-free variety if needed.
You can rinse and drain the poha up to 15-20 minutes in advance. However, for the best texture, it's recommended to prepare it just before you start cooking.
Atukula Upma is a complete meal on its own. However, it pairs well with a side of plain yogurt (curd), coconut chutney, or a hot cup of chai or filter coffee.