Aval Upma, also known as Poha Upma, is a popular and healthy breakfast dish that originates from South India. Made with flattened rice (aval) and a mix of vegetables and spices, this dish is light, nutritious, and easy to prepare. It is an ideal choice for those looking for a quick meal to kickstart their day or even as a snack for any time of the day.
Ingredients:
- Aval (Flattened rice) – 1 cup (washed and drained)
- Oil – 1-2 tablespoons
- Mustard seeds – 1 teaspoon
- Urad dal (split black gram) – 1 teaspoon
- Chana dal (split chickpeas) – 1 teaspoon
- Curry leaves – 10-12 leaves
- Green chilies – 2-3, finely chopped
- Ginger – 1-inch piece, finely chopped
- Onion – 1 small, finely chopped
- Tomato – 1, finely chopped
- Carrot – 1 small, grated (optional)
- Green peas – 1/4 cup (optional)
- Salt – to taste
- Lemon juice – 1 tablespoon
- Fresh coriander leaves – 2 tablespoons, chopped (for garnish)
- Grated coconut – 2 tablespoons (optional)
Instructions:
- Preparation of Aval (Flattened Rice):
- Wash the aval (flattened rice) thoroughly under cold water. Make sure to drain it completely to avoid excess moisture in the upma. Set aside.
- Tempering the Spices:
- Heat oil in a large pan or wok over medium heat.
- Add mustard seeds and allow them to splutter.
- Add urad dal and chana dal. Fry for 30 seconds or until they turn golden brown.
- Toss in the curry leaves, chopped green chilies, and finely chopped ginger. Sauté for a minute to release the aromas.
- Sautéing the Vegetables:
- Add the finely chopped onions and sauté until they become translucent.
- Add the chopped tomatoes, grated carrot, and green peas (if using). Stir and cook for 2-3 minutes until the vegetables soften slightly.
- Cooking the Aval:
- Now, add the washed and drained aval (flattened rice) to the pan. Stir gently to mix the vegetables and spices with the rice.
- Add salt to taste and mix it well.
- If the aval seems dry, sprinkle a little water (about 1/4 cup) and cover the pan with a lid. Let it steam for about 3-4 minutes on low heat.
- Final Touches:
- After the steam time, remove the lid and gently fluff the aval upma with a fork.
- Add fresh lemon juice and mix well. This adds a fresh, tangy flavor to the upma.
- Serving:
- Garnish with freshly chopped coriander leaves and, if you like, a sprinkling of grated coconut for extra flavor and texture.
- Serve hot as a standalone breakfast or with a side of coconut chutney or pickle for added zest.
Tips for Perfect Aval Upma:
- You can adjust the vegetables based on what you have on hand. Bell peppers, peas, beans, or even potatoes work well.
- For a richer taste, you can add a handful of cashews or peanuts while tempering the spices.
- If you prefer a spicier upma, you can add a pinch of red chili powder or more green chilies.
- Using freshly grated coconut enhances the flavor but is entirely optional.
Nutritional Benefits:
- Aval (flattened rice) is light on the stomach and an excellent source of carbohydrates.
- This upma is rich in fiber from vegetables, making it a good choice for digestion.
- The spices and herbs like ginger, curry leaves, and mustard seeds add antioxidants and help with metabolism.
- It’s a low-calorie meal, perfect for those looking to maintain a healthy weight.
Aval Upma is a versatile dish that can be tailored to suit your taste preferences. Whether you prefer it spicy or mild, with more vegetables or a simpler version, this dish can be customized in various ways. It’s a great way to start the day with a healthy and flavorful meal!
