Poha upma recipe | poha upma with potato | aval upma recipe | avalakki upma recipe | atukula upma recipe
Aval upma recipe | poha upma recipe | poha upma with potato | avalakki upma recipe | atukula upma recipe with detailed step-wise photos, calories, and health benefits of flattened rice.
Poha upma is a popular South Indian style aval recipe. This savory poha upma is made from various ingredients like flattened rice, veggies, ginger, curry leaves, peanuts, cashews, and oil. It is so simple, quick to make yet nutritious.
Poha upma is a wholesome and scrumptious meal to have for breakfast. Also, it makes an ideal evening snack to go along with coffee/tea.
In my aval upma recipe, I have included different kinds of veggies like onion, carrot, green peas, potatoes plus paneer, cashews, and peanuts for added protein and healthy fats. This can be made within 20 minutes either by steaming the veggies in advance or saute veggies while seasoning/tempering tadka.
However, if you prefer a simple and basic version of aval upma, you can do so without adding any mixed veggies, nuts, or paneer. This will take only 10 minutes for the entire preparation.
You may accompany avalakki upma with any simple side dish like sambar, coconut chutney, green chutney, coriander chutney, curd, plain greek yogurt, etc.
Flattened rice in different languages:
Avalakki in Kannada,
Bajil in Tulu,
Pauaa/Paunva in Gujarati,
Poya in Rajasthani,
Chuda in Odia and Maithili,
Atukulu in Telugu,
Aval in Tamil and Malayalam,
Chiura in Bihar and Jharkhand,
Sira in Assamese and Sylheti,
Chira in Bengali,
Chiura in Nepali, Bhojpuri, and Chhattisgarhi,
Poha or Pauwa in Hindi,
Baji in Newari and Tibetan,
Pohe in Marathi,
Phov in Konkani.
(The above information is taken from Wikipedia).
Recipe: Aval upma recipe | Poha upma recipe | Avalakki upma recipe | Atukula upma recipe
Serves - 3
Cuisine - Indian
Region - South Indian
Course - Breakfast | Evening snack
Prep time - 10 mins | Cook time 10 mins | Total time - 20 mins
Diet - Vegetarian
Author - Pavithra
Poha upma ingredients:
Aval/ Flattened rice - 1 cup heaped
Water - 250 ml (To rinse)
Onion - 1 medium
Green peas - 1/4 cup
Carrot - 1/4 shredded
Potato - 1 medium chopped
Salt - 1 tsp/ As per taste
Optional ingredients:
Paneer cubes - 1/4 cup
Tomato - 1 small chopped
Capsicum - 1/4 cup
Corn - 2 tbsp boiled
To temper:
Coconut Oil - 1 tbsp
Mustard seeds - 1 tsp
Cumin seeds - 1 tsp
Urad dal - 1/2 tsp
Channa dal - 1/2 tsp
Peanuts/Groundnuts - 2 tbsp
Cashews - 10
Ginger - 1 inch finely chopped
Green chili - 1
Red chili - 1
Curry leaves - 1 sprig
Asafoetida/hing - A pinch
Turmeric powder - 1/2 tsp
To garnish: (Your choice).
Coriander leaves/Cilantro -1/4 cup chopped
Coconut - 2 tbsp shredded
Lemon juice - 2 tsp
Sev - 1 tbsp
Notes:
1. Adjust salt, chilies, veggies, peanuts as per your requirement.
2. Paneer is optional as I love to add them in poha upma to increase more protein.
3. Poha upma cannot be made with thin aval or rice flakes as it becomes mushy and soggy.
4. Thick or medium aval/rice flakes must be used.
How to make poha upma:
1. Take 1 cup of heaped thick aval/flattened rice in a glass/stainless steel bowl.
2. Rinse it with water once or twice. Don't soak it.
3. Drain the water completely using a strainer. Keep them aside.
4. Chop the red onion, potato, and shred the carrot.
5. Heat a tbsp of coconut oil in a Kadai or pan. Temper mustard seeds, cumin seeds, urad dal, channa dal, and roast peanuts/groundnuts, and cashews till golden brown.
6. Throw in some curry leaves, finely chopped ginger, hing, green and red chili.
7. Add chopped onion and sprinkle some salt.
8. Saute onion until it turns translucent.
9. Add turmeric powder and give it a nice mix.
10. Throw in chopped potatoes, green peas and give it a nice mix.
11. Add grated carrot and sprinkle required salt and 2 tbsp water.
12. Let the veggies cook nicely. Close the lid for faster cooking.
13. Add in the chopped paneer. Give it a mix and cook for a few minutes.
14. Now put the poha/aval in the veggies. Saute for 3 to 5 minutes.
15. Blend the veggies and poha well.
16. Turn off the flame and squeeze some lime over the cooked poha upma.
17. Garnish it with chopped cilantro/coriander leaves. You may add grated coconut, sev on top.
18. Poha upma is ready to serve with sambar, chutney, curd, greek yogurt, banana, etc.
How to make aval upma with stepwise photos:
1. Take 1 cup of heaped thick aval/flattened rice in a glass/stainless steel bowl.
2. Rinse it with water once or twice and soak it for a minute and drain it immediately. (Do not soak for too long as it gets soggy).
3. Drain the water completely using a strainer. Keep them aside.
4. Chop the red onion, potato, and shred the carrot.
5. Heat a tbsp of coconut oil in a Kadai or pan. Temper mustard seeds, cumin seeds, urad dal, channa dal, and roast peanuts/groundnuts, and cashews till golden brown.
6. Throw in some curry leaves, finely chopped ginger, hing, green and red chili.
7. Add chopped onion and sprinkle some salt.
8. Saute onion until it turns translucent.
9. Add turmeric powder and give it a nice mix.
10. Throw in chopped potatoes, green peas and give it a nice mix.
11. Add grated carrot and sprinkle required salt and 2 tbsp water.
12. Let the veggies cook nicely. Close the lid for faster cooking.
13. Add in the chopped paneer. Give it a mix and cook for few minutes.
14. Now put the poha/aval.
15. Blend the veggies and poha well. Saute for 3 to 5 minutes.
16. Turn off the flame and squeeze some lime over the cooked poha upma.
17. Garnish it with chopped cilantro/coriander leaves. You may add grated coconut, sev on top.
18. Poha upma is ready to serve with sambar, chutney, curd, greek yogurt, banana, etc.
Health benefits of poha/aval/avalakki/atukula/flattened rice:
1. Poha is low in calories.
2. Poha is rich in fiber.
3. It is packed with iron.
4. It is vegan and gluten-free.
5. Poha upma is light and easy to diegest.
6. Good source of healthy carbohydrates.
7. Good for the heart.
8. Rich in iron.
9. It is good prebiotic food.
10. Good source of anti-oxidants.
11. Good for controlling blood sugar levels.
12. Poha is good for diabetics.
Carrot health benefits:
1. Carrots are packed with beta-carotene that converts our body into vitamin A.
2. Vitamin A is needed for good eyesight, immune system, growth and development, absorption of iron.
3. It contains Vitamin B6 which converts the food into energy.
4. It helps in blood pressure control.
5. It contains Vitamin K1 which promotes bone health.
6. It is rich in biotin, potassium.
7. It balances your blood sugar.
8. It helps with digestion.
9. Carrots are great for oral care, healthy skin, and hair.
10. It is low in calories which helps to maintain body weight.
Coconut health benefits:
1. Coconut is packed with nutrients, vitamins, and minerals.
2. Rich in fiber.
3. It contains healthy fats and a great source of protein.
4. It promotes weight loss.
5. Good for skin and hair.
6. Excellent source of minerals such as magnesium, potassium, iron, copper.
7. It contains zinc and selenium which are required to maintain thyroid levels.
8. It is a great moisturizer for the skin and protects it from the sun.
Health benefits of green peas:
1. Green peas are high in protein and it is plant-based protein.
2. It promotes a healthy heart and is good for eyesight.
3. It prevents constipation.
4. Aids in weight loss.
5. Green peas improve digestion.
6. Strong bones.
7. It regulates blood sugar levels.
8. High in nutrients and antioxidants.
9. Good source of vitamin A, B, C, K
10. High in fiber.
11. Good for skin and hair.
Health benefits of potato:
1. Potatoes are rich in carbohydrates.
2. Potatoes are gluten-free and fat-free.
3. It is a great source of protein.
4. Rich in vitamin A, B6, C, copper, manganese, and Iron.
5. Potatoes are low in sodium.
6. It is a good source of fiber.
7. It contains potassium which helps to lower high blood pressure.
8. Full of Vitamin C which helps to prevent premature aging.
9. It helps with digestion.
10. Good for the skin.
11. Good source of folate.
12. It is high in resistant starch.
2. Potatoes are gluten-free and fat-free.
3. It is a great source of protein.
4. Rich in vitamin A, B6, C, copper, manganese, and Iron.
5. Potatoes are low in sodium.
6. It is a good source of fiber.
7. It contains potassium which helps to lower high blood pressure.
8. Full of Vitamin C which helps to prevent premature aging.
9. It helps with digestion.
10. Good for the skin.
11. Good source of folate.
12. It is high in resistant starch.
Health benefits of cashews:
1. Rich in copper.
2. Good for the skin, teeth, and gums.
3. It has omega 3 fatty acids.
4. Rich in dietary fibers which helps to digest food well.
5. It has linoleic and oleic acids which help in getting healthy and shiny hair.
6. Cashew prevents heart disease.
7. It boosts bone and oral health
8. It prevents gallstones.
9. Cashews are cholesterol and sodium-free.
10. It is a great source of Vitamin K and healthy fats.
11. Good source of protein.
12. It provides energy and vitality.
13. Cashews contain selenium.
14. It improves blood.
15. It helps in weight loss.
2. Good for the skin, teeth, and gums.
3. It has omega 3 fatty acids.
4. Rich in dietary fibers which helps to digest food well.
5. It has linoleic and oleic acids which help in getting healthy and shiny hair.
6. Cashew prevents heart disease.
7. It boosts bone and oral health
8. It prevents gallstones.
9. Cashews are cholesterol and sodium-free.
10. It is a great source of Vitamin K and healthy fats.
11. Good source of protein.
12. It provides energy and vitality.
13. Cashews contain selenium.
14. It improves blood.
15. It helps in weight loss.
Health benefits of paneer:
1. Good source of calcium, protein, and folate.
2. Improves digestion.
3. Gives instant energy.
4. Strengthens teeth and bones.
5. It contains healthy fats.
6. Good for skin and hair.
7. It gives a satiating feeling.
8. Low on carbs.
Health benefits of groundnuts/peanuts:
1. Good source of protein.
2. Rich in fiber and healthy fats.
3. Contains many amino acids.
4. Rich in Vitamin E.
5. Good for weight loss.
6. Boost memory power.
7. Regulates cholesterol levels.
8. Provides healthy and glowing skin.
9. Heart-friendly.
10. Strengthens bones.
Do try this aval upma recipe | poha upma recipe | avalakki upma recipe | atukula upma recipe and let me know how it turns up. Express your thoughts in the comment section below, I can't wait to hear from you!
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Learn how to make Aval upma recipe | Poha upma recipe | Avalakki upma recipe | Atukula upma recipe with detailed stepwise photos, Calorie chart, and health benefits.
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