Loading...
A quick and wholesome South Indian breakfast made from flattened rice, sautéed with onions, and seasoned with a classic tempering. Light, fluffy, and ready in under 20 minutes, it's perfect for busy mornings.
For 4 servings
Prepare the Poha: Place the thick poha in a large colander. Rinse it under cool running water for about 30-45 seconds, moving your fingers through it gently. Ensure all flakes are wet. Drain all the water completely. Let it rest in the colander for 10 minutes. The poha will absorb the residual moisture and become soft and fluffy. Do not soak it in water, as this will make it mushy.
Prepare the Tempering (Tadka): Heat oil in a wide, heavy-bottomed pan or kadai over medium heat. Once the oil is hot, add the mustard seeds and let them splutter. Immediately add the chana dal, urad dal, and raw peanuts. Sauté for 1-2 minutes, stirring continuously, until the dals turn light golden and the peanuts are crisp.
Sauté Aromatics: Add the slit green chillies and curry leaves to the pan. Sauté for 30 seconds until the curry leaves are crisp and fragrant. Add the finely chopped onions and a pinch of salt (this helps them cook faster). Sauté for 3-4 minutes until the onions become soft and translucent.
Combine and Cook: Reduce the heat to low. Add the turmeric powder, remaining salt, and sugar to the pan. Mix well with the onions. Now, gently fluff the rested poha with a fork to separate the flakes. Add the fluffed poha to the pan. Mix gently but thoroughly, ensuring the poha is evenly coated with the spices and turns a uniform yellow color. Avoid mashing the poha.
Steam for Flavor Infusion: Cover the pan with a lid and let the upma cook on the lowest heat for 2-3 minutes. This step is crucial as it allows the poha to steam and absorb all the flavors of the tempering and spices.
A classic Karnataka one-pot meal, reimagined for a low-glycemic diet. This version uses wholesome foxtail millet instead of rice, combined with lentils and vegetables in a fragrant, spicy tamarind broth. It's comfort food that's both hearty and healthy.
A wholesome and savory South Indian pancake made with a low-glycemic blend of millets, brown rice, and mixed lentils. Packed with fiber and protein, this diabetic-friendly adai is a delicious and guilt-free choice for breakfast or dinner.
Crispy, golden crepes made from a fermented rice and lentil batter, filled with a savory spiced potato mixture. A beloved South Indian classic, perfect for a hearty breakfast or light dinner, best served with sambar and coconut chutney.
A warm, savory breakfast dish made from roasted semolina and simple spices. This quick, comforting, and classic South Indian tiffin item is soft, fluffy, and ready in under 30 minutes.
A quick and wholesome South Indian breakfast made from flattened rice, sautéed with onions, and seasoned with a classic tempering. Light, fluffy, and ready in under 20 minutes, it's perfect for busy mornings.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 303.08 calories per serving with 5.67g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or snack.
Garnish and Serve: Turn off the heat. Uncover the pan, add the freshly squeezed lemon juice, chopped coriander leaves, and optional grated coconut. Give it a final gentle mix. Serve the Avalakki Upma immediately while it's hot and fluffy.
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.
Increase the number of green chillies or add 1/4 teaspoon of red chilli powder along with the turmeric for extra heat.
Substitute thick white poha with thick red poha for a nuttier flavor and higher fiber content. Red poha may require a slightly longer resting time after rinsing.
Add one small potato, finely diced, after the tempering. Sauté until the potato is cooked through before adding the onions.
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, Avalakki Upma is gentle on the stomach, making it an excellent choice for breakfast or a light snack.
The process of making poha involves passing rice through iron rollers, which fortifies it with iron. This helps in preventing iron deficiency and maintaining healthy hemoglobin levels.
Poha is a probiotic food as it is made by parboiling paddy and then drying it. The fermentation process retains beneficial microbial growth that is good for gut health.
Yes, Avalakki Upma is considered a healthy breakfast. Poha (flattened rice) is light on the stomach, easy to digest, and a good source of carbohydrates for energy. It's low in fat and calories. Adding vegetables can further increase its nutritional value.
One serving (approximately 1 cup or 165g) of this Avalakki Upma contains around 250-300 calories, depending on the amount of oil and peanuts used.
Poha usually turns mushy for two reasons: using thin poha instead of thick poha, or over-soaking/over-rinsing it. Always use thick poha and rinse it just until it's soft, then drain completely and let it rest.
Absolutely. For a no-onion version, simply skip the onions. The dish will still be flavorful due to the tempering and other ingredients. You can add a pinch of asafoetida (hing) with the mustard seeds for a different flavor profile.
Store leftover upma in an airtight container in the refrigerator for up to 1-2 days. To reheat, sprinkle a little water over it and microwave for 1-2 minutes or gently heat in a covered pan on the stovetop until warm. The water helps to restore its soft texture.