Aval or poha upma is a very quick and easy breakfast or dinner recipe.
INGREDIENTS:
1. Rice flakes – 2 cups
2. Oil – 2 tbsp
3. Mustard seeds – 1 tsp
4. Channa dhal – 2 tsp
5. Urud dhal – 1 tsp
6. Peanut – 1/4 cup
7. Ginger – 1 inch
8. Green chilli – 1
9. Red chilli – 1
10. Curry leaves – few
11. Onion – 2 medium size
12. Carrot – 1
13. Coriander leaves – few
STEPS :
1. Take 2 cups of rice flakes
2. Rinse and keep it aside
3. Heat a pan
4. Add 2 tbsp of oil
5. Add 1 tsp mustard seeds
6. Add 1 tsp cumin seeds
7. Add 2 tsp channa dhal
8. Add 1 tsp urud dhal
9. Add 1/4 cup peanut
10. Fry them till golden brown
11. Add chopped ginger
12. Add green chilli
13. Add red chilli
14. Add curry leaves
15. Add chopped onion
16. Add grated carrot
17. Cool for 2 minutes
18. Add 1/4 tsp turmeric powder
19. Sauté for a minute
20. Add some more carrot
21. Add rice flakes
22. Add chopped coriander leaves
23. Mix gently
24. Cool for 2 minutes
25. Turn off the flame
26. Serve hot with curd and chat masala
Health benefits of rice flakes :
1. Rice flakes or poha is high in dietary fiber and has a low glycemic index.
2. It is low in calories and gets digested quickly
3. It is lactose free, heart healthy and fat free
4. Poha is gluten free, it can be consumed by those allergic to wheat products.
5. It provides with vitamin – B1 and iron, hence stabilises blood sugar.