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Aval Upma

Aval Upma or Rice flakes Upma or Poha Upma

Healthy South Indian breakfast recipe with Aval Upma.
5 from 1 vote
Prep Time 10 mins
Cook Time 15 mins
Course Main Course
Cuisine South Indian
Servings 4 people
Calories 163 kcal


  • non-stick kadai


  • 2 cups Aval or rice flakes thick aval
  • 1 teaspoon cumin seeds
  • 2 nos onion finely choppes
  • 2 nos green chillies slit vertically
  • 1 tablespoon peanuts
  • 1 no tomato
  • 2 nos carrot chopped finely
  • 1 cup cabbage chopped finely
  • 1 no capsicum finely chopped
  • 1 cup peas
  • 1/2 lemon squeeze the lemon and take the juice
  • 1 teaspoon turmeric powder, red chilli powder, garam masala, coriander powder
  • 1 tablespoon curry leaves
  • salt as per requirement
  • coriander leaves for garnishing

How to make:

  • Wash the aval for two times thoroughly in water to remove the impurities in it. Drain the water completely and close with the lid.
    Aval Upma making
  • In the mean time, cut the vegetables and start frying one by one. It will save time and also aval gets spongy.
  • Heat the kadai, add oil and cumin seeds. wait for 30 seconds, then add onion, chilles, curry leaves and fry it.
    Aval upma making process
  • After one minute, add the groundnuts.
  • Once the onion turns to golden brown, add the tomatoes to it.
  • Once the tomato gets mushy, add all the vegetables and mix it completely. Add little salt and sprinkle some water to it and close the lid, so that vegetable cook fast.
  • Once the vegetables cooked half way through, add the turmeric powder, chilli powder, corander powder, garam masala powder and salt to it.
  • After frying all the masala with the vegetables completely, add the aval to it and mix thoroughly. Close the lid for 5 minutes for the aval to cook. Keep it in the low flame.
    Aval upma making process
  • Once the aval is cooked, add lemon juice and mix it. Garnish with the coriander leaves.
  • Yummy aval upma is ready to serve !!
    Aval Upma


I have used thick aval in this dish. You can use thin aval, but once you have washed the aval in water, you'll have to cook immediately other it'll get too soggy. 

Nutrition / Calories (Estimate only)

Nutrition Facts
Aval Upma or Rice flakes Upma or Poha Upma
Amount Per Serving
Calories 163 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Sodium 10mg0%
Potassium 205mg6%
Carbohydrates 32g11%
Fiber 4g17%
Sugar 3g3%
Protein 5g10%
Vitamin A 657IU13%
Vitamin C 176mg213%
Calcium 65mg7%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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