Aval Upma Recipe – South Indian Style Poha
Aval Upma, also known as South Indian Poha, is a popular and comforting breakfast dish enjoyed across the Indian subcontinent. Made with flattened rice (poha), this dish is light on the stomach and simple to prepare. It’s a perfect choice for those looking for a quick, nutritious, and flavorful start to their day.
This South Indian breakfast recipe involves tempering poha with mustard seeds, cumin seeds, urad dal, and a medley of aromatic spices like turmeric and curry leaves. The dish is then finished off with a squeeze of lemon juice, a handful of roasted peanuts, and a garnish of fresh coriander. It’s both satisfying and wholesome, making it ideal for a busy morning or a light snack.
Ingredients for Aval Upma
| Ingredient | Quantity |
|---|---|
| Poha (Flattened rice) | 2 cups |
| Oil | 1 tablespoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Mustard seeds (Rai/Kadugu) | 1 teaspoon |
| Cumin seeds (Jeera) | 1 teaspoon |
| Black Urad Dal (Split) | 1 teaspoon |
| Onion (finely chopped) | 1 medium |
| Green Chillies (finely chopped) | 2 |
| Ginger (finely chopped) | 1-inch piece |
| Curry leaves (roughly torn) | 1 sprig |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Salt | To taste |
| Lemon juice | 1 teaspoon |
| Roasted Peanuts (Moongphali) | 2 tablespoons |
| Fresh Coriander (Dhania) Leaves | 4 sprigs, finely chopped |
Nutritional Information (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Carbohydrates | 45 g |
| Protein | 6 g |
| Fat | 8 g |
| Fiber | 3 g |
| Sodium | 120 mg |
| Potassium | 150 mg |
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Servings: 2
Instructions for Aval Upma
-
Rinse the Poha
Begin by placing the poha (flattened rice) in a sieve and rinse it under cold running water. The key here is to ensure that the poha becomes moist but not soggy. The texture should be light, soft, and separate, not clumpy. Let the excess water drain and set the poha aside. -
Tempering the Spices
In a heavy-bottomed pan, heat the oil over medium heat. Once the oil is hot, add the asafoetida (hing), mustard seeds, cumin seeds, and split urad dal. Allow the seeds to crackle and the urad dal to turn golden brown. This step infuses the oil with the aromatic flavors of the spices. -
Saute the Aromatics
Next, add the curry leaves, finely chopped onion, green chillies, and ginger to the pan. Sauté the mixture for 2-3 minutes until the onions turn soft and translucent, and the spices are well-blended with the oil. -
Add Turmeric and Poha
Sprinkle in the turmeric powder for a vibrant golden color and an earthy flavor. Now, gently add the drained poha to the pan. Stir well to mix the poha with the tempering, ensuring that each grain is coated in the fragrant spices. -
Cooking the Poha
Add a light sprinkle of water to help the poha absorb the flavors and steam to a warm, tender consistency. Season with salt to taste. Cover the pan and cook for 2-3 minutes, allowing the poha to soften further and warm through. -
Finishing Touches
Once the poha is heated, turn off the heat. Garnish the dish with roasted peanuts for a crunchy texture and freshly chopped coriander leaves for a burst of freshness. Lastly, squeeze fresh lemon juice over the top for a tangy kick. -
Serving
Serve the Aval Upma hot, ideally accompanied by a cup of Masala Chai and a refreshing Fruit Bowl for a delightful breakfast experience.
Pro Tips:
- Adjust the Spice Level: You can always tweak the amount of green chillies based on your preferred spice level.
- Add Vegetables: For extra nutrition, you can toss in some diced carrots, peas, or potatoes while sautéing the onions.
- Roast the Poha for Extra Crunch: For a crispy texture, dry roast the poha in a pan before rinsing it. This adds a different crunch factor to the dish.
Enjoy this traditional South Indian dish and kickstart your day with the delightful flavors of Aval Upma. It’s not only a tasty meal but also a comforting dish that’ll make you feel energized and satisfied. Whether served for breakfast or as an evening snack, Aval Upma is a versatile recipe that you’ll surely love!
