Learn how to make Puli Aval which is a popular South Indian breakfast recipe made with flattened rice or poha and tamarind. It's vegan, healthy, and can be made in 15 minutes.
Hot breakfasts are good for us!
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What to make for breakfast?
We all struggle with this question every once in a while! The family is bored of eating the same old and breakfast every other day.
There is no time to cook an elaborate meal on busy mornings. One has not really experimented with other snack options and is still making the same old recipes.
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But all said and done, skipping the first meal of the day is not a good idea. However, I would choose to skip breakfast rather than eating unhealthy breakfast foods.
Having a nutritious, well-balanced breakfast can give you energy, keep you satiated and prevent you from overeating during the day.
So delicious!
Why is breakfast good for us?
Starting off the day with a full, nutrient-dense meal also allows you to keep making better choices throughout the day, including zapping those late-night snack cravings.
Here are few TIPS that I follow when it comes to eating right.
- Breakfast should contain at least 300-350 calories, and we should be chewing, not drinking, our morning meal.
- Include fresh produce in the meal. More produce equals more fiber, which can help us stay fuller, longer.
- Steer clear of sugary beverages like tea or coffee. If making a smoothie, try to not use honey or maple syrup. Add fruits that are naturally sweet.
- Try to also incorporate some kind of protein in the meal.
- And yes, please avoid processed foods at all costs.
My favorite breakfast recipes
- Teff Idli
- Lentil Pancakes with Leftover Dal
- Vegan Chettinad Corn Dhokla | Steamed Corn Cakes
- Spicy Quinoa & Red Pumpkin Adai | Lentil Dosa
Why make this?
Today's recipe is a traditional South Indian breakfast or snack recipe made with Poha or flattened rice. I have learned this recipe from my mom.
South Indian Puli Aval is flavored with tamarind making it unique and different in comparison to the Maharashtrian Kanda Poha.
This no-onion, no-garlic snack is so easy to make and nourishing to taste, that it is a great vegan breakfast option!
Also, flattened rice or beaten rice is easy to digest. Hence it's used in many breakfast and snack recipes. Plus, this snack is also healthy made with less oil.
It uses basic Indian pantry ingredients plus it literally can be made in 15 minutes!
Ingredients needed
That's all you need!
Poha - It's also known as flattened/beaten rice. There are two kinds of Poha – thick and thin. The kind you buy depends on the recipe you want to make.
While most Indian grocery stores like Patel Brothers carry Poha, it is also easily available on Amazon
.
There is another variety of Poha called the Red Rice Poha which can be substituted in any recipe. If using that, then the soaking time will increase. Also, soak it in some water so that it softens well.
Tamarind - I prefer to use tamarind pulp or paste. Just dilute it a little and use it. You can also use regular tamarind. Soak a lemon-sized ball in warm water for 10 minutes.
Then squeeze out the juice from it and use that juice in this recipe. You can discard the squeezed-out pulp.
Spices - curry leaves, turmeric powder, mustard seeds, and dried red chillies.
Nuts and lentils - roasted peanuts, urad dal, and chana dal are needed for this Indian breakfast recipe.
Here's how to make it
It can be made in just 15 minutes!
Soak chana dal in a bowl of water for 5 minutes.
- Wash the thick Poha/flattened rice
let it rest in a strainer. - Add turmeric powder and tamarind paste over it. Lightly mix it with the Poha so that the tamarind coats well with it. Keep it aside for now.
- Heat oil in a pan. Once it's hot, temper mustard seeds, and once it begins to crackle, add urad dal, chana dal, curry leaves, dried red chillies, and peanuts.
- Saute 4-5 minutes and then add the soaked flattened rice along with salt. Give it a good mix and take it off the flame in 1-2 minutes. Puli Aval is ready. Simple and tasty!
let it rest in a 
. 
over it. Lightly mix it with the Poha so that the tamarind coats well with it. Keep it aside for now. 
in a 
. Once it's hot, temper mustard seeds
, and once it begins to crackle, add urad dal
, chana dal
, curry leaves
, dried red chillies
, and peanuts
. Serving suggestions
Enjoy this dish as an evening snack or for breakfast. It has a nice spicy and tangy taste plus it's super easy and quick to make.
You can serve it with Chai or Coffee (maybe even Dalgona Coffee) along with some homemade Banana chips on the side. I like to enjoy this with a glass of Rose Lemonade too!
Quick and easy breakfast recipe!
Top tips, recommendations, and suggestions
Use thick Poha in this recipe. Do not soak the Poha in water. Always just rinse it under running water for 30 seconds and keep it aside. This will ensure that the Poha doesn’t become lumpy. It should hold its shape.
Soaking chana dal in water will make it softer and easy to chew. Tamarind gives it a tangy flavor. Substitute it with lemon juice if tamarind not available. However, it would not taste the same.
To make tamarind paste at home, soak a lemon-sized ball of tamarind in warm water for 10 mins. Squeeze to extract the juice and use.
Cooking in mustard oil gives it an authentic South Indian flavor. However, you can use Avocado or Olive oil as well. You don’t need to cook Poha for long. 1-2 minutes is enough.
For a different flavor, add a tablespoon of sambhar powder or rasam powder as well. In place of peanuts, you can also add chopped almonds or cashews.
While this traditional Indian breakfast recipe doesn't call for any veggies, you can add onions, carrots, or peas to make it more wholesome. This snack stays well in the fridge for 3-4 days. You can easily make it in advance and store it in the fridge.
Recipes with Tamarind
If you want to try some more dishes with poha, check out these recipes - Cilantro Poha and Aval Kesari.
Wholesome and healthy!
If you’ve tried this Puli Aval Upma | Tamarind Poha recipe or any other recipe on the blog please let me know how it went by commenting below, I love hearing from you!
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Puli Aval Upma | Tamarind Poha
Equipment
Ingredients
- 2 tablespoon chana dal
- 2 cups poha Thick
- 1 teaspoon turmeric powder
- 3 tablespoon tamarind paste
- 1 tablespoon oil
- 2 teaspoon mustard seeds
- 1 tablespoon urad dal
- 5-6 curry leaves
- 3 dried red chillies
- 3 tablespoon peanuts
- salt as required
Instructions
- Soak chana dal in a bowl of water for 5 minutes.
- Wash the thick Poha/flattened rice let it rest in a strainer.
- Add turmeric powder and tamarind paste over it. Lightly mix it with the Poha so that the tamarind coats well with it. Keep it aside for now.
- Heat oil in a pan. Once it's hot, temper mustard seeds, and once it begins to crackle, add urad dal, soaked chana dal, curry leaves, dried red chillies, and peanuts.
- Saute 4-5 minutes and then add the soaked flattened rice along with salt. Give it a good mix and take it off the flame in 1-2 minutes.
Notes
Nutrition
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