Vegetable Aval Upma
A wholesome Indian recipe crafted for health-conscious eating: nutritious, delicious, and easy to make at home.
Aval Upma, also known as Poha Upma, is a beloved South Indian breakfast dish made with flattened rice (poha), colorful vegetables, and a fragrant tempering of mustard seeds, curry leaves, and lentils. This DietGhar version keeps it light yet satisfying, with a good balance of carbohydrates, protein, and fiber. It's perfect for busy mornings when you want something quick, nutritious, and delicious.
Ingredients
How to Make It
Rinse the poha in a colander under running water for a few seconds until it softens. Do not soak. Drain well and set aside.
In a small bowl, mix turmeric powder, sugar (if using), and salt with the drained poha. Gently toss to coat. Keep aside.
Steam the chopped potato, carrot, and green peas until tender. You can use a steamer or microwave with a little water. Set aside.
Heat oil in a pan over medium heat. Add mustard seeds and let them splutter.
Add chana dal, urad dal, and peanuts. Sauté until the dals turn golden and peanuts are roasted.
Add dried red chili, green chilies, ginger, curry leaves, and asafoetida. Sauté for a few seconds.
Add chopped onion and cook until translucent.
Add the steamed vegetables and mix well.
Gently fold in the poha mixture. Cook on low heat for 2-3 minutes, stirring occasionally.
Turn off the heat. Add grated coconut (if using), chopped coriander leaves, and lemon juice. Mix gently.
Serve hot with extra lemon wedges if desired.
Nutrition per serving
* Approximate values per serving
Health Benefits
This Vegetable Aval Upma is a nutritious breakfast option. Flattened rice provides quick energy, while vegetables add fiber, vitamins, and minerals. The tempering with lentils and peanuts adds protein and healthy fats. It is low in cholesterol and can be part of a balanced diet. The turmeric and ginger have anti-inflammatory properties. This dish is also gluten-free and can be easily adapted for various dietary needs.
Pro Tips
- →Use thick poha to prevent it from becoming mushy.
- →Rinse poha quickly under running water; do not soak.
- →Adjust the amount of green chilies to your spice preference.
- →Add lemon juice at the end to retain its freshness.
- →You can add other vegetables like bell peppers or beans.
Variations
- 1Add roasted cashews instead of peanuts for a richer taste.
- 2For a vegan version, skip the ghee and use oil.
- 3Add a tablespoon of grated coconut for a distinct South Indian flavor.
- 4Mix in some sprouted moong beans for extra protein.
- 5Use brown poha for a higher fiber option.
Frequently Asked Questions
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