Aval Upma Recipe (South Indian Poha)
Aval Upma, a beloved dish from South India, is a quick, easy, and nutritious breakfast option enjoyed in countless households. Known for its simplicity and delightful flavors, Aval, also called Poha, is the star ingredient. This dish combines the delicate texture of flattened rice with a perfect balance of spices, green chilies, and curry leaves. Whether you are looking for a light breakfast or a snack, Aval Upma is the ideal dish to brighten your day. Its vibrant taste, thanks to mustard seeds, cumin, and peanuts, makes it both satisfying and wholesome. Here’s how to make this classic South Indian breakfast in your kitchen.
Recipe Overview
Cuisine: South Indian
Course: Breakfast
Diet: Vegetarian
Prep Time: 15 minutes
Cook Time: 15 minutes
Serving Size: 2-3 servings
Ingredients
| Ingredient | Quantity |
|---|---|
| Poha (Flattened Rice) | 2 cups |
| Oil | 1 tbsp |
| Asafoetida (Hing) | 1/4 tsp |
| Mustard Seeds | 1 tsp |
| Cumin Seeds | 1 tsp |
| Black Urad Dal (Split) | 1 tsp |
| Onion (finely chopped) | 1 medium |
| Green Chilies (finely chopped) | 2 |
| Ginger (finely chopped) | 1 inch |
| Curry Leaves | 1 sprig, torn |
| Turmeric Powder | 1/4 tsp |
| Lemon Juice | 1 tsp |
| Salt | To taste |
| Roasted Peanuts | 2 tbsp |
| Fresh Coriander Leaves | 4 sprigs, finely chopped |
Instructions
-
Prepare the Poha (Flattened Rice):
Start by washing the Poha thoroughly under cold water. Drain any excess water completely. The Poha should be soft but not mushy—ensure it’s neither too dry nor too wet. Set it aside for a moment. -
Cook the Spices and Dal:
Heat 1 tablespoon of oil in a large frying pan or wok over medium heat. Once the oil is hot, add a pinch of asafoetida, followed by mustard seeds, cumin seeds, and black urad dal. Sauté these ingredients until the dal turns golden brown, and the spices release their aromatic fragrance. -
Add Aromatics and Vegetables:
Next, toss in the torn curry leaves, chopped onion, green chilies, and ginger. Sauté everything together until the onion softens and turns translucent, about 3–4 minutes. Stir occasionally to prevent burning. -
Combine Poha with Spices:
Once the onion mixture is ready, add the turmeric powder to the pan and stir well. Add the soaked and drained Poha into the pan, and mix everything together gently so that the Poha is coated with the spices and turmeric. -
Let it Cook:
Cover the pan and allow the Poha to cook for about 2-3 minutes on low heat. This will help the flavors meld together and soften the Poha slightly. -
Finish and Garnish:
Turn off the heat and add the lemon juice, adjusting the seasoning with salt to taste. Mix in the roasted peanuts and chopped coriander leaves, which add a delightful crunch and fresh flavor. -
Serve:
Serve your delicious Aval Upma hot, alongside a cup of masala tea or fresh fruit for a wholesome breakfast.
Tips for the Perfect Aval Upma
- Poha Consistency: Ensure that the Poha is just soaked enough to soften but not so much that it becomes mushy. If the Poha is too soft, it will clump together and lose its texture.
- Spice Level: Adjust the quantity of green chilies based on your spice preference. For a milder flavor, reduce the number of chilies or remove the seeds.
- Add-Ins: You can experiment by adding vegetables like peas, carrots, or potatoes to make this dish even more nutritious.
- Peanuts: Roasted peanuts give a lovely crunch and flavor to this dish, but you can skip them if you’re allergic or prefer a softer texture.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 200-220 kcal |
| Protein | 5g |
| Carbohydrates | 30g |
| Fiber | 3g |
| Fat | 8g |
| Sodium | 200mg |
| Vitamin C | 15% of daily value |
| Iron | 10% of daily value |
Aval Upma is a heartwarming dish that captures the essence of South Indian cuisine. With its simple ingredients and quick cooking process, it is perfect for busy mornings or as a light, satisfying snack. The balance of spices and the crunch of peanuts make it an absolute favorite across generations, whether served alone or with a cup of chai. Enjoy making this delicious and healthy meal, and share it with friends and family for a truly memorable experience!
