Atukula Upma

Fluffy, soft, and full of flavor — this humble South Indian dish with flattened rice is comfort in every bite! Whether it’s a quick breakfast, a light evening snack, or a no-fuss meal, Atukula Upma fits right in. Tempered with mustard seeds, curry leaves, green chilies, and peanuts for that perfect crunch — it’s light, filling, and so satisfying. Ready in minutes and loved by all!

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About This Recipe

Summer time calls for light, refreshing, and fuss-free meals — and this Atukula Upma fits the bill perfectly. Made with flattened rice (poha), this simple dish is light and nutritious. Perfect for hot days when you want something filling but not heavy . It’s light on the stomach, easy to digest, and comes together in minutes — making it ideal for breakfast, an evening snack, or even a light meal. Serve it with a squeeze of lemon, pickle along with chaas, and you’re all set!

One Recipe, Many Names

Atukula in Telugu, Poha in Hindi, and Aval in Tamil — no matter the name, this is one dish that’s loved across India. Light, flavorful, and made with flattened rice, it’s the kind of comfort food that fits into any part of the day.

Whether you know it as Atukula Upma, Poha Upma, or Aval Upma, this humble recipe is a staple in many homes, with each region adding its own unique touch. From Andhra to Maharashtra to Tamil Nadu, the ingredients may vary slightly, each region adds its own little twist, but the soul of the dish remains the same. Soft poha, a simple tadka, and a handful of pantry staples coming together to make something wholesome, quick, and satisfying.

Atukula Upma Ingredients

• Atukulu (Flattened Rice / Poha): The star of the dish. Use medium or thick variety for best texture. Rinse gently and let it rest so it stays soft but doesn’t turn mushy.
• Onion: Adds sweetness and depth. Finely chopped onions give a slight bite and help build flavor.
• Tomato: Adds mild tanginess and moisture. Softens quickly and blends beautifully with the poha.
• Green Chilies: Brings in the heat! Adjust according to your spice preference. Slit or chopped, they add a fresh sharpness.
• Turmeric Powder: Gives that signature golden color and a hint of earthy warmth.
• Mustard Seeds: For the tempering. They add a nutty, slightly pungent kick and are essential in South Indian tadkas.
• Cumin Seeds: Adds a warm, aromatic flavor that pairs well with mustard seeds.
• Curry Leaves: A must for authentic South Indian flavor. Adds a fresh, herby aroma.
• Dry Red Chili: Adds a smoky depth and mild heat to the tempering. Break it for more spice.
• Chana Dal: Adds a nutty crunch and slight chewiness. Soak for a few minutes before tempering to avoid hardness.
• Ginger (grated or finely chopped): Adds warmth and aids digestion. Enhances the overall flavor.
• Peanuts (roasted): Adds crunch and richness. A perfect contrast to the soft poha — don’t skip it!

Variations of Atukula Upma

Red Rice Poha: Swap regular white poha with red rice poha for a nuttier flavor and added nutrition. It’s slightly firmer, so soak it a little longer and steam gently for best results. A great option if you’re looking for a healthier twist!

Thin Poha: Thin poha works too, but skip soaking — just rinse and drain quickly. It cooks faster and gives a softer, melt-in-the-mouth texture. Ideal for quick snacks!

Vegetable Poha: Boost the nutrition by adding veggies like carrots, peas, beans, or capsicum. Dice them small so they cook quickly and blend in well with the poha. Sauté with the onions and tomatoes for a colorful, wholesome version.

Lemon Poha: Skip tomatoes and finish the upma with a generous squeeze of lemon juice. It adds brightness and pairs beautifully with the earthy spices.

Sweet & Savory Twist: Some homes add a pinch of sugar or grated coconut for a sweet-savory balance. A sprinkle of fresh coriander on top also adds freshness and color.

With or Without Tomato: Traditional versions often skip tomatoes altogether. Without them, the poha turns out lighter and drier — great with a side of curd or pickle.

Batata Poha: A popular Maharashtrian twist to the classic poha — Batata Poha includes soft, golden-fried potatoes that make the dish extra hearty and comforting.

❓FAQ

1. Is Poha Upma good for weight loss?

Yes, poha upma can be a good option for weight loss when made with minimal oil and lots of veggies. Flattened rice is light and easy to digest, and adding fiber-rich vegetables and protein from peanuts or dal makes it a balanced meal. Just watch the portion size and avoid overloading it with fried ingredients.

2. Is Atukulu the same as Poha?

Yes! Atukulu is the Telugu word for flattened rice, also known as Poha in Hindi and Aval in Tamil. They’re all the same ingredient — just regional names.

3. What is the difference between Upma and Poha?

Upma is typically made with rava (semolina), while Poha is made with flattened rice. Both are popular Indian breakfasts, but they differ in texture, ingredients, and preparation style. Poha is quicker to cook and lighter on the stomach, whereas upma is slightly denser and creamier.

4. Is eating Upma daily healthy?

Yes, upma (and poha upma) can be a healthy daily meal if made with less oil and more veggies. They’re both light, easy to digest, and can be customized with different ingredients to keep things interesting. Variety is key, so switch up the grains or add pulses and veggies to get a range of nutrients.