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A quick and wholesome South Indian breakfast made from flattened rice, tempered with spices, and finished with a squeeze of lemon. This light yet filling dish is ready in under 20 minutes and is perfect for busy mornings.
Prepare the Poha: Place the thick poha in a colander or large sieve. Rinse under cold running water for about 30-45 seconds, tossing gently with your fingers to ensure all flakes are moistened. Do not over-rinse or soak. Let it drain completely in the colander for 5-10 minutes. The poha will absorb the residual moisture and become soft and fluffy.
Start the Tempering: Heat coconut oil in a wide, heavy-bottomed pan or kadai over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter completely, which should take about 30 seconds.
Sauté Dals and Peanuts: Add the urad dal, chana dal, and raw peanuts to the pan. Sauté for 1-2 minutes, stirring continuously, until the dals turn a light golden brown and the peanuts are crisp.
Sauté Aromatics: Add the slit green chilies, curry leaves, and asafoetida. Sauté for another 30 seconds until the curry leaves turn crisp and fragrant. Then, add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
Combine and Cook: Reduce the heat to low. Add the turmeric powder and mix for 10 seconds. Add the drained poha, salt, and sugar to the pan. Gently toss everything together until the poha is evenly coated with the spices and turns a uniform yellow color. Be careful not to break or mash the flakes.
Steam the Upma: Cover the pan with a lid and let the upma steam on the lowest heat for 2-3 minutes. This step is crucial for making the poha soft and allowing it to absorb all the flavors.
A quick and wholesome South Indian breakfast made from flattened rice, tempered with spices, and finished with a squeeze of lemon. This light yet filling dish is ready in under 20 minutes and is perfect for busy mornings.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 281.26 calories per serving with 5.52g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or snack.
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Garnish and Serve: Turn off the heat. Uncover the pan, drizzle the fresh lemon juice, and sprinkle the grated coconut and chopped coriander leaves over the top. Give it a final gentle mix and serve immediately while hot.
Add 1/2 cup of finely chopped vegetables like carrots, green peas, or bell peppers along with the onions for a more nutritious and colorful dish.
For a Maharashtrian twist, add 1 small potato, finely chopped, and cook it along with the onions until tender before adding the poha.
For a tangier version, increase the lemon juice to 2 tablespoons and omit the grated coconut. This is also known as 'Chitranna Avalakki' in Karnataka.
Increase the amount of grated coconut to 1/4 cup and mix it in along with the poha to infuse a richer coconut flavor throughout the dish.
Poha is rich in healthy carbohydrates (about 76% of its composition), providing a sustained release of energy to keep you active throughout the morning.
As a light and easily digestible food, Aval Upma is gentle on the stomach, making it an ideal choice for breakfast or a light snack, preventing bloating and sluggishness.
The process of making flattened rice involves passing it through iron rollers, which fortifies it with iron. This helps in preventing iron deficiency and anemia.
Made from rice, poha is naturally gluten-free, making it a safe and delicious option for individuals with celiac disease or gluten intolerance.
Yes, Aval Upma is considered a very healthy breakfast. It is light on the stomach, easily digestible, and provides a good source of carbohydrates for energy. It's also naturally gluten-free and low in calories. The addition of peanuts and dals adds protein and healthy fats.
One serving of Aval Upma (approximately 1 cup or 145g) contains around 200-250 calories, depending on the amount of oil and coconut used. It's a relatively low-calorie yet filling meal.
Mushy upma is usually caused by over-soaking or over-rinsing the poha. It's crucial to use thick poha and rinse it just until it's moist, then let it drain completely. Soaking it, even for a minute, will make it absorb too much water and turn sticky.
This recipe is naturally vegan as it uses plant-based ingredients like poha, vegetables, and oil. Just ensure you use a vegetable oil like coconut, sunflower, or groundnut oil.
It is not recommended to use thin poha for this recipe. Thin poha is very delicate and will turn into a paste-like mush when rinsed. It is better suited for recipes where it's mixed with yogurt or used for making chivda (a dry snack).
Store leftover Aval Upma in an airtight container in the refrigerator for up to 2 days. To reheat, sprinkle a little water over it and microwave for 1-2 minutes or gently heat it in a covered pan on the stovetop until warm. The water will help restore its soft texture.
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