Vegetable Poha is south India’s answer to Kanda Batata Poha, IMHO. This easy and wholesome breakfast recipe works just as well for lunchbox and for dinner too. Made with a bunch of vegetables, cashews and fluffy Poha, this delicious and vegan dish comes together in less than 30 mins.
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Ingredients
This vegetable loaded flattened rice dish is a classic example of using pantry staples in the best way possible.
- Cold pressed or regular peanut oil for popping spices and adding flavor and depth.
- Cashews bring a beautiful crunchy texture.
- Onions and green chilis
- Mixed vegetables like carrots, beans, potatoes and green peas work well.
- Ground turmeric for that gorgeous golden hue
- Some lemon juice to balance the dish
- Garnishes like cilantro and curry leaves
What type of Poha works well here?
In a typical Indian grocery store, you will find different types of Poha. Just as a mini primer- Poha is called Aval in Tamil, Avalakki in Kannada, Atukalu in Telugu and flattened or parched rice flakes in English.
- Thin Poha – this variety is lacy and thin, making it perfect for snacks like Chivda.
- Medium Poha works excellently in dishes that use some sort of liquid or moisture. Since this softens easily, doesn’t require any pre-soaking and lends itself well to various flavors, this is my recommendation for this recipe too.
- Thick Poha, in our house, is used in South Indian mixture. Since it is thick, it does not absorb moisture quickly. It also works brilliantly in dishes that call for broken Poha grits like this Gojju Avalakki.
- Red rice poha or brown rice poha are both healthier options. They have a better mouth feel, are chewy and dense. For a fiber rich Aval Upma, opt for this variety.
Variations
- Add some coconut for the classic south Indian finish. Fresh grated coconut or unsweetened desiccated grated coconut work equally well here.
- Switch cashews to peanuts for a different taste and texture.
- Add some tomatoes too for a vibrant red hue and a tangy taste. I love this version!
- During season, you can also add chopped raw mango pieces to this. Think tangy bits in between mouthfuls of this dish. So good!
- Instead of using regular Poha, you can use millet flakes to make the same Upma.
- For a good measure of protein, add grated tofu, steamed moong dal, cooked sprouts or steamed edamame to this dish.
- I recommend 1 cup grated tofu or 3/4 cup steamed edamame or 1/2 cup steamed moong dal or 3/4 cup cooked sprouts to this dish.
Shelf life, storage and leftovers
- Leftover vegetable Aval upma keeps well in the fridge for 2 days. A caveat though- if you have added fresh grated coconut, it will keep well only for 1 day.
- Freezing is also quite simple. Allow all leftovers to cool down completely. Transfer to a freeze safe container, label and freeze for up to 1 month.
- To thaw frozen Aval, remove the container or bag from the freezer and let it sit on the counter top for 3 to 4 hours. Transfer to a steel bowl and steam in the Instant Pot for 10 mins. Once pressure drops, serve hot.
- Since this is a quick recipe, I do not batch cook it in full. Instead, I choose to just prep the vegetables and keep it in the freezer. Whenever I need to make this or any dish that calls for mixed vegetables, I use these.
Serving Suggestions
- With Greek Yogurt is how we love this. If you want a wholesome plant based meal, switch this to nut milk based yogurt. My bet is on cashew yogurt.
- You can also serve this with some Chana Ghashi, coconut chutney or even Pudina Thogayal.
- If you plan to pack this as lunch, then add some crunchy salad, some fruits and a refreshing iced tea to the meal.
Directions
Prep work- place the Poha in a colander. Wash thoroughly and set it aside for 10 mins. During this time, assemble, gather and prep the other ingredients.
Heat a heavy bottomed pan with peanut oil. Tip the cashews in and fry them until golden brown. Drain and set aside.
To the same pan, add mustard seeds and when they pop, add broken urad dal. When the dal begins to turn golden, add asafetida, green chilis and curry leaves. Fry the green chilis until they blister.
Add finely chopped onions next along with salt. Saute till the onions turn pink and soft.
Next, add peas and potatoes, Mix well. Fry this for 2 to 3 mins. Tip in the chopped carrots, tomatoes and beans next. Add the turmeric next. Stir to combine.
Reduce flame to medium and cook covered for 5 mins or until the vegetables are fork tender. You will also see the chopped tomatoes becoming mushy.
When you open the lid, you may see a bit of water in the pan. This is perfectly fine. Many times, I have observed that this remnant water or moisture helps soften the Poha further and the result is perfectly fluffy Poha.
However, if you prefer a drier version, then allow the water to dry out before adding the Poha.
Now, add the washed poha and combine well.
Cook for 2 mins on medium heat to allow the flavors to come together.
Finish with chopped cilantro and lemon juice. Serve hot.
More Easy Breakfast Ideas
Vegetable Poha
Equipment
- 1 Colander
- 1 heavy bottomed steel pan or a similar pan
- Slotted spoons and measuring cups
Ingredients
- 2.25 cups medium Poha (flattened rice/ rice flakes)
- 1 tbsp peanut oil or coconut oil
- 1/8 cup cashew halves
- 1 tsp mustard seeds
- 1 tsp broken white Urad dal
- 5 to 6 green chilis I recommend serrano peppers
- 10 curry leaves
- 1/8 tsp asafetida
- 1 cup finely chopped onions red, purple or yellow all work
- 1/2 cup frozen green peas
- 1/2 cup potatoes peeled and cubed potatoes
- 1/2 cup finely chopped tomatoes
- 1/2 cup diced carrots
- 1/4 cup chopped french beans
- 3/4 tsp ground turmeric powder
- 2 tsp Salt or adjust to taste
- 1 tbsp finely chopped cilantro
- 1 tbsp freshly squeezed lemon juice
Instructions
- Prep work- place the Poha in a colander. Wash thoroughly and set it aside for 10 mins. During this time, assemble, gather and prep the other ingredients.
- Heat a heavy bottomed pan with peanut oil. Tip the cashews in and fry them until golden brown. Drain and set aside.
- To the same pan, add mustard seeds and when they pop, add broken urad dal. When the dal begins to turn golden, add asafetida, green chilis and curry leaves. Fry the green chilis until they blister.
- Add finely chopped onions next along with salt. Saute till the onions turn pink and soft.
- Next, add peas and potatoes, Mix well. Fry this for 2 to 3 mins. Tip in the chopped carrots, tomatoes and beans next. Add the turmeric next. Stir to combine.
- Reduce flame to medium and cook covered for 5 mins or until the vegetables are fork tender. You will also see the chopped tomatoes becoming mushy.
- When you open the lid, you may see a bit of water in the pan. This is perfectly fine.
- Now, add the washed poha and combine well.
- Cook for 2 mins on medium heat to allow the flavors to come together.
- Finish with chopped cilantro and lemon juice. Serve hot.
For Instant Pot & Air Fryer Recipes
Instant Pot timings may vary based on your geographic location. Air fryer settings and timings may vary based on the capacity and the model of the Air fryer.
Disclaimer
Nutrition values are provided here as a courtesy and are only a rough guide. Please consult a health care provider if you have any concerns.
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