Aval Upma: A Simple and Nutritious South Indian Breakfast
Aval Upma, also known as Poha Upma, is a popular South Indian breakfast dish made from flattened rice (aval or poha). This light and nutritious dish is known for its quick preparation and comforting flavors. Aval Upma is a go-to meal for busy mornings and is also enjoyed as an evening snack.
Ingredients
- 1 cup flattened rice (aval or poha)
- 1 tablespoon oil
- 1 teaspoon mustard seeds
- 1 teaspoon urad dal (split black gram)
- 1 teaspoon chana dal (split Bengal gram)
- 1-2 green chilies, slit
- 1 onion, finely chopped
- 1 small carrot, finely chopped (optional)
- A few curry leaves
- 1 teaspoon grated ginger
- 1/4 teaspoon turmeric powder
- Salt to taste
- A handful of roasted peanuts or cashews
- 1 tablespoon lemon juice
- Fresh coriander leaves, chopped (for garnish)
Instructions
- Prepare the Poha:
- Take the poha in a bowl and rinse it gently with water 2-3 times. Drain the water completely and let the poha sit for 5 minutes to soften. Ensure that the poha remains fluffy and not mushy. Set it aside.
- Tempering and Sautéing:
- Heat oil in a pan on medium heat. Add mustard seeds and let them splutter.
- Add urad dal and chana dal. Sauté until they turn golden brown.
- Add green chilies, chopped onions, curry leaves, and grated ginger. Sauté until the onions become soft and translucent.
- If using carrots or any other vegetables, add them at this stage and cook until they are tender.
- Flavoring the Poha:
- Add turmeric powder and salt to the pan. Mix well.
- Now, add the softened poha to the pan and gently toss everything together. Ensure the poha is coated evenly with the spices.
- Adding Crunch and Freshness:
- Add roasted peanuts or cashews for a crunchy texture.
- Squeeze lemon juice over the upma and give it a final mix.
- Garnish and Serve:
- Garnish with fresh coriander leaves and serve hot.
Tips and Variations
- Vegetable Variations: You can add other vegetables like peas, potatoes, or capsicum to make the dish more wholesome.
- Spice Level: Adjust the number of green chilies according to your spice preference. You can also add a pinch of red chili powder for extra heat.
- Coconut Flavors: For a twist, add grated coconut at the end for a subtle sweetness.
- Nutty Crunch: While peanuts are a traditional choice, you can also use almonds or a mix of nuts.
Nutritional Benefits
Aval Upma is not just delicious but also packed with nutrition. Flattened rice is rich in iron, making it ideal for combating anemia. The dish is light on the stomach and easy to digest, making it suitable for all age groups.
Aval Upma: A South Indian Comfort Food
Aval Upma, or Poha Upma, is a classic dish that embodies the essence of South Indian home cooking. Prepared using flattened rice, this upma is not only light on the stomach but also packed with flavors that are both comforting and satisfying. It’s a dish that many people have grown up eating, often bringing back memories of a cozy breakfast or a quick evening snack made by mothers and grandmothers.
What Makes Aval Upma Special?
Aval Upma stands out for its simplicity, requiring minimal ingredients and cooking time. Despite this, the dish bursts with layers of flavor, achieved through tempering spices and herbs that are signature elements of South Indian cuisine. The versatility of this dish also makes it a winner—you can enhance it with vegetables, nuts, and spices, or keep it minimal with just a few ingredients.
Key Ingredients Explained
- Flattened Rice (Aval/Poha): Aval is available in thick and thin varieties. For Aval Upma, it’s best to use the thick variety as it retains its texture better after soaking and cooking.
- Tempering (Tadka): The aromatic base of this dish is created with mustard seeds, urad dal, chana dal, and curry leaves. This tadka imparts a nutty and earthy flavor that defines South Indian cooking.
- Onions and Chilies: Sautéed onions add sweetness and depth, while green chilies give a subtle kick. You can adjust the chilies based on your heat preference.
- Vegetables: Adding vegetables like carrots, peas, or beans not only enhances the nutritional value but also adds color and texture. However, they are optional and can be skipped if you prefer a more basic version.
- Nuts and Seeds: Roasted peanuts or cashews bring a delightful crunch, making each bite more enjoyable.
- Tangy Twist: Lemon juice is essential for balancing the flavors and adding a burst of freshness. Some people also like to add a pinch of sugar to balance out the flavors.
Detailed Instructions with Pro Tips
- Preparing the Poha:
- Always rinse poha gently without over-soaking. Rinse until the water runs clear and the poha just begins to soften. Avoid soaking it for too long as it can turn mushy. Fluff it with a fork before adding it to the pan.
- Tempering Like a Pro:
- Start by heating oil until it shimmers. Add mustard seeds and wait until they fully splutter—this step is crucial for releasing their flavors.
- Add the dals (urad dal and chana dal) next. Keep stirring them until they reach a golden-brown shade for that perfect nutty flavor.
- Sautéing the Base:
- Once you add the onions, cook them until they are soft and translucent but not caramelized. This ensures a balanced sweetness.
- For added flavor, you can include a pinch of asafoetida (hing) and a small piece of cinnamon or cloves.
- Adding Vegetables:
- If using vegetables, chop them finely for even cooking. Sauté them until they are tender but still retain a slight crunch.
- Finishing Touches:
- After adding the poha, mix gently to avoid breaking the flattened rice. Cover the pan and let it cook on low heat for a few minutes to allow the flavors to meld.
- Before serving, sprinkle freshly grated coconut for a coastal twist or drizzle a bit of ghee for added richness.
Serving Suggestions
Aval Upma is traditionally served hot with sides like coconut chutney, pickle, or curd. You can also pair it with a cup of steaming filter coffee for an authentic South Indian breakfast experience. If you’re serving it as a snack, enjoy it with a dash of extra lemon juice and some sev (crispy gram flour noodles) on top.
Variations of Aval Upma
- Maharashtrian Kanda Poha: This variant uses a similar technique but incorporates potatoes and a bit of sugar, giving it a slightly sweet and tangy taste. It’s usually garnished with fresh coriander and sev.
- Masala Aval Upma: Add a blend of spices like garam masala, cumin, and coriander powder to give a more robust flavor profile, reminiscent of a spicy pulao.
- South Indian Coconut Poha: Mix grated coconut with the poha for a mildly sweet and fragrant dish. This version is popular in Kerala and Tamil Nadu.
- Healthy Red Rice Poha Upma: Replace the regular white poha with red rice poha for added fiber and nutrients. It has a more earthy flavor and is packed with antioxidants.
Health Benefits of Aval Upma
Aval Upma is not just a tasty meal; it also has numerous health benefits:
- Rich in Iron: Flattened rice is a good source of iron, which helps in increasing hemoglobin levels.
- Low in Calories: Aval is light and low in calories, making it an excellent choice for those looking to maintain or reduce weight.
- Digestive Friendly: The dish is easy to digest, making it a perfect meal for all ages, from children to the elderly.
- Balanced Nutrition: With the addition of vegetables, nuts, and minimal oil, Aval Upma is a well-balanced meal offering carbs, proteins, fiber, and healthy fats.
Aval Upma is a celebration of simplicity and flavor. It’s a dish that can be whipped up in minutes while still delivering a satisfying and comforting meal. Whether you’re a seasoned cook or a beginner, Aval Upma is a must-try recipe that will quickly become a staple in your kitchen.