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Vegetable Poha Upma | Masala Aval Upma

Upma is the typical breakfast item in many South Indian households. It is easy to prepare and can be done in very less time. There are different varieties of upma made with rava (semolina), semiya (vermicelli), broken wheat (gothambu rava), etc and even leftover bread and idli. Aval upma is another kind of upma made with flattened rice flakes. It is a very healthy and tasty breakfast dish and quick to prepare too. 

I have incorporated vegetables in this upma making it a filling and nutritious upma recipe. The addition of spice powders adds a lovely zest to the otherwise bland poha. I also make a simpler version of aval upma without the vegetables and masala, which I will be posting sometime later. This is an ideal recipe for working people and who have little time in the mornings to make breakfast. It makes a great lunch box recipe as well as a delightful evening snack. Serve this delicious upma hot with a bowl of curd or a sprinkle of sugar.


{ Flattened rice flakes with vegetables, peanuts and spices }
Serves 2 - 3


2 cups thick poha / aval
1 medium sized onion, finely chopped
1-2 green chillies, finely chopped
1 tsp grated ginger
1 small carrot, finely chopped
5-6 green beans, finely chopped
1/4 cup green peas
2 tbsp peanuts
½ tsp turmeric powder
½ tsp red chilly powder
¾ tsp coriander powder
1 tsp garam masala
Salt to taste
1 tbsp finely chopped coriander leaves

For the tempering:
1 tbsp oil
1 tsp mustard seeds
½ tsp split urad dal
2 dry red chillies
¼ tsp cumin seeds / jeera
¼ tsp asafoetida / hing
1 sprig curry leaves


1. Cook the vegetables until soft. I usually cook them for 3 minutes in microwave. Or you can steam them for 3-4 minutes.

2. Wash and soak the poha in enough water just to immerse it. Soak for 10 minutes or until all the water is absorbed.

3. Heat oil and add mustard seeds. When it starts spluttering add urad dal, jeera, red chillies, asafoetida and curry leaves. Fry till dal turns golden.

4. Add the peanuts and fry for 2-3 minutes. Then add onions and fry till the edges are slightly brown. Add the green chillies, ginger and fry for 2 minutes.

5. Add turmeric powder, red chilly powder, coriander powder, garam masala and saute for 1-2 minutes. Add the cooked vegetables and saute for 2-3 minutes.

6. Add poha, salt and mix well. Cook for another 2-3 minutes and remove from heat. Garnish with coriander leaves.

Notes and Tips
  • You can also add other vegetables like potatoes, cauliflower and capsicum. For 2 cups of poha add 1 cup of any mixed vegetables.
  • You can squeeze in some lemon at the end if you want a bit of tang.


  1. Perfectly done aval upma :) looks delish.

  2. yummy and crunchy upma...

  3. This looks very inviting and would definitely make a healthy breakfast.

  4. tats a perfect power meal..

  5. I enjoy the whole bown if someone serves me for the breakfast. Looks colourful.

  6. very colourful and looks delish

  7. wow perfectly made poha upma :) looks very delicious and inviting clicks there !! I wud love to finish them !!

  8. Looks tasty and perfect for breakfast!!!

  9. looks tempting...gorgeous clicks..

  10. Beautiful clicks, very colorful and yummy poha..

  11. lovely capture is a perfect breakfast/tea time snack it

  12. healthy aval upma n wonderful clicks!!!

  13. My all time favorite,I used to have this regularly for breakfast while I was working,looks great

  14. I love eating this with some thick curd and pomegranate seeds on the top. What a healthy and hearty way to kick start one s day.

  15. I can eat this every day for breakfast. looks yum

  16. Very colorful and crunchy aval upma ...Looks yummy dear :)

  17. Very colourful and definitely a super filling upma.

  18. Perfect breakfast for me.. so tasty

  19. yum yum yum..aromatic and flavorsome...
    Happy women's day...

  20. yummy yummy breakfast ! nice click, Sona !

  21. Love love the 2nd pic :) Delicious, healthy and a very filling poha upma.

  22. Delicious and nutrient packed poha. Nice clicks!


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