Protein-Packed Aval Upma
Aval Upma is a quick, healthy, and filling South Indian breakfast dish made with soaked poha, vegetables, and a simple tempering of spices. It's packed with plant-based protein, fiber, and good fats, making it a balanced meal option for any time of the day.
Equipment
- 1 Pressure cooker
- 1 frying pan or kadai
- 1 chopping knife
- 1 cutting board
- 1 stirring spoon
- 1 measuring cup
Ingredients
- 1 cup poha thick variety
- 10 cashews
- ¼ cup carrot finely chopped
- ¼ cup frozen green peas
- 1 medium onion finely chopped
- ½ teaspoon turmeric powder
- 1 tablespoon coriander leaves chopped
- Salt to taste
- Water as needed
For Tempering:
- 2 tablespoons oil
- 1 teaspoon mustard seeds
- ½ teaspoon urad dal
- ½ teaspoon cumin seeds
- 1 sprig curry leaves
- 1 pinch hing asafoetida
- 1 teaspoon ginger finely chopped
- 2 green chillies slitted
Instructions
- Prepare the Poha (Flattened Rice): Start by rinsing the poha thoroughly. Place it in a large bowl and wash it under running water. Gently stir it with your hands to remove any excess dust or impurities. Make sure you don’t soak it for too long, as it could become mushy. After rinsing, drain the water completely and let the poha rest for a few minutes to soften. This step is crucial because the poha will absorb the moisture, becoming tender yet firm for the upma.
- Chop the Vegetables: While the poha is resting, begin chopping your vegetables. Finely chop 1 medium onion and set it aside. Peel and finely chop ¼ cup of carrot into small pieces, and keep them aside. Similarly, measure out ¼ cup of frozen green peas and ensure they are defrosted if frozen. Having your vegetables ready before cooking will make the process smoother and faster.
- Heat Oil for Tempering: Now, take a frying pan or kadai and heat 2 tablespoons of oil over medium flame. The oil will need a few moments to heat up, so be patient. You can use any neutral oil such as sunflower or vegetable oil for this, though ghee would lend a richer flavor. Once the oil is hot, you’re ready to temper the spices.
- Temper the Spices: In the hot oil, add 1 teaspoon mustard seeds. Wait for them to crackle, which should take around 10-15 seconds. This crackling sound is a sign that the mustard seeds are releasing their flavors. Next, add ½ teaspoon urad dal and ½ teaspoon cumin seeds. These dals will start to brown and add a nutty flavor to the dish. Stir them gently so they don’t burn.Now add 1 sprig of curry leaves and 1 pinch of hing (asafoetida) to the hot oil. The curry leaves will release a fragrant aroma that forms the base of your upma's flavor profile. Be cautious with the hing, as a small amount goes a long way in enhancing the dish. After a few seconds, throw in the 1 teaspoon finely chopped ginger. Stir it around, allowing it to release its spicy warmth. Finally, toss in 2 green chillies, slitted lengthwise, to give the dish a subtle heat. Stir everything together to make sure the spices are well incorporated into the oil.
- Sauté the Vegetables: Once the spices have been tempered, add the finely chopped onion to the pan. Sauté the onions until they become soft and translucent. This should take about 3-4 minutes. The onions should be lightly caramelized, contributing sweetness to the dish.Next, add the chopped carrot and green peas. Stir well to combine all the vegetables and spices. Cook for another 3-4 minutes until the vegetables begin to soften. The carrots should retain a slight crunch, and the peas should turn bright green. If you like a little extra flavor, you can add a small pinch of salt to season the vegetables during this step.
- Add Turmeric and Mix: Once the vegetables are sautéed, add ½ teaspoon turmeric powder to the mix. Stir well to coat the vegetables in the vibrant golden color of turmeric, which will give the upma its beautiful yellow hue and a mild earthy flavor. Cook the mixture for about a minute, allowing the turmeric to release its fragrance.
- Add the Poha to the Vegetables: Now that the vegetables are ready and the spices are well blended, it’s time to introduce the poha. Gently add the softened poha to the pan, ensuring it’s spread out evenly. Be gentle when stirring so that the poha doesn’t break into small pieces. Stir the mixture carefully to combine the poha with the cooked vegetables and spices.
- Add Water and Salt: Pour in a small amount of water—start with about 2-3 tablespoons. The water will help the poha steam and soften further. Stir the poha thoroughly, ensuring that it absorbs the flavors from the vegetables and spices. Add salt to taste, remembering that the poha is naturally quite bland, so don’t be afraid to season generously. At this stage, check the consistency of the poha. If you feel it’s too dry, add a bit more water and continue mixing.
- Simmer and Steam the Poha: Once the poha is well mixed, reduce the heat to low. Cover the pan with a lid and allow it to steam for 2-3 minutes. This allows the flavors to meld together while ensuring the poha becomes tender and fully cooked without losing its texture.
- Final Garnish and Serve: After steaming, remove the lid and give the poha one last gentle stir. You’ll notice that the dish has become more cohesive, with the poha perfectly absorbing the flavors. Garnish your Aval Upma with freshly chopped coriander leaves for a burst of color and freshness. You can also sprinkle a few more cashews on top for an extra crunch.
Notes
- Soak the poha properly: Rinse the poha gently and let it rest for a few minutes to soften, but avoid soaking it in water for too long to prevent mushiness.
- Customize with vegetables: Feel free to add extra veggies like bell peppers, beans, or spinach for a nutrient boost.
- Adjust spice levels: Increase or decrease the number of green chilies based on your preference for heat.
- Nuts & seeds: You can substitute cashews with peanuts, almonds, or even add a sprinkle of sesame seeds for extra crunch.
- Use ghee for richness: For a richer flavor, prepare the tempering with ghee instead of oil.
- Add a touch of tang: A squeeze of lemon juice at the end can brighten the dish and add a zesty finish.
- Make it dairy-free: This recipe is vegan as long as you avoid any dairy toppings like yogurt or butter.
- Perfect texture: Ensure the poha remains moist but not soggy. It should be soft but firm enough to hold its shape.
- Meal prep friendly: Aval Upma can be made in bulk and stored in the fridge for up to 2-3 days for a quick breakfast or snack. Reheat with a little water to maintain texture.
