Aval Upma Recipe

Recipe By Slurrp

A South Indian style preparation of flattened rice (poha/ aval) flavoured with curry leaf chillies, lemon and crunchy peanuts. Also known as poha upma or atukula upma this is one of the most easiest and healthy South Indian breakfast recipes made with flattened rice Which has all the goodness of rice and no carbs. It is a ideal food for a kid's lunch box and one of the most common breakfast of India. 

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Ingredients for Aval Upma Recipe

  • 1 teaspoon Oil
  • 1 teaspoon Mustard seeds
  • 1 teaspoon Cumin seeds
  • 1 teaspoon Split white urad dal
  • 1 teaspoon Asafoetida
  • 1 No.s Onion Finely Chopped
  • 2 No.s Green chillies chopped
  • 2 inch Ginger finely chopped
  • 1 sprig Curry leaves
  • 1/4 teaspoon Turmeric powder
  • 2 cup Pohas rinsed
  • As required Salt
  • 1/2 No.s Lime juice
  • As required Finely chopped coriander leaves
  • 2 tablespoon Roasted peanuts

Directions: Aval Upma Recipe

step 1

  • STEP 1.Rinse 2 cups of poha under cold running water and keep aside in a colander to drain.

step 2

  • STEP 1.In a preheated pan add 1 tsp oil, 1 tsp mustard seeds, 1 tsp cumin seeds and 1 tsp split white urad dal. Allow seeds to crackles and dal to turn golden and crisp.

step 3

  • STEP 1.Add 1 tsp asafoetida( hing), 1 finely chopped onion, 2 chopped green chillies, 2 inch ginger finely chopped, 1 sprig curry leaves. Saute till onions are soft and change colour. Add ¼ tsp turmeric (haldi) powder.

step 4

  • STEP 1.Next add 2 cups rinsed poha and salt to taste. Sprinkle a little water over the poha and stir to mix all the ingredients well.

step 5

  • STEP 1.Squeeze juice of ½ lime and cover and cook on low to medium heat for 2 minutes.

step 6

  • STEP 1.Then add finely chopped coriander leaves as desired and 2 tbsp roasted peanuts. Mix well and turn off the heat. Serve hot.
Nutrition
value
286
calories per serving
17 g Fat12 g Protein20 g Carbs15 g FiberOther

Current Totals

  • Fat
    17g
  • Protein
    12g
  • Carbs
    20g
  • Fiber
    15g

MacroNutrients

  • Carbs
    20g
  • Protein
    12g
  • Fiber
    15g

Fats

  • Fat
    17g

Vitamins & Minerals

  • Calcium
    135mg
  • Iron
    8mg
  • Vitamin A
    1184mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    4mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    129mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    60mg
  • Vitamin E
    2mg
  • Copper
    < 1mcg
  • Magnesium
    207mg
  • Manganese
    2mg
  • Phosphorus
    209mg
  • Selenium
    11mcg
  • Zinc
    3mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp