Ingredients
- 2 cups Thick Aval (Poha / Flattened Rice)
- 1 large Onion, finely chopped
- 2 Green Chillies, slit
- ½ cup Mixed Vegetables (Carrot, Beans, Peas)
- ½ tsp Turmeric Powder
- 1 tbsp Roasted Peanuts
- 1 tbsp Fresh Lemon Juice
- Fresh Coriander for garnish
- Mustard Seeds, Urad Dal, Salt & Oil as needed
Preparation
Rinse the aval in a colander under running water for 30 seconds. Do not soak. Let it rest for 10 minutes to soften naturally and become fluffy.
Heat oil in a pan. Add mustard seeds and let them splutter. Add urad dal, roasted peanuts, green chillies and sauté onions until golden and translucent.
Add mixed vegetables and sauté until tender. Mix in turmeric powder and salt. Cook for 2–3 minutes until vegetables are soft.
Gently fold in the softened aval. Toss on low heat for 2 minutes until evenly coated with the spices and vegetables.
Turn off heat. Add fresh lemon juice and garnish with chopped coriander. Serve immediately while warm.
Dr. V Nandhini's Nutri-Tip: The Vitamin C from lemon juice significantly enhances your body's ability to absorb the iron found in Aval (Poha). Always add lemon juice at the end — never while cooking — to preserve the Vitamin C content.
Nutrition Facts (per serving approx.)
Why Aval is a Superfood
Flattened rice (Aval/Poha) is an excellent source of iron — essential for preventing anaemia and maintaining energy levels throughout the day.
Naturally gluten-free and easy to digest — safe for those with gluten sensitivity or coeliac disease. Light on the stomach even early morning.
Low in calories, high in fibre and complex carbohydrates — keeps you full longer and helps manage weight when eaten as breakfast.
The complex carbs in Aval release energy slowly — providing sustained energy without the mid-morning energy crash.
Contains B vitamins including thiamin (B1) — important for nerve function, brain health and converting food into energy.
Aval is fermentation-friendly and can be easily paired with curd (yoghurt) — great for gut health and digestion.
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