Poha /Flattened Rice Upma (gluten free)

Upma is a very easily made dish just in few minutes when we are back home after a long holidays or when we are out of veggies stock. Usually upma is not liked by many people but in our house , flattened brown rice upma is a big hit . Any upma involves just sauting and made instantly in no time without any veggies and it counts only calories but , I make upmas interesting by sauting sometimes in coconut oil or ghee and this time I had some left over Channa and rajma cooked which sparked me to do this upma which has turned into a tasty protein rich dish. Flattened rice upma is a gluten free one which can be had by all age groups. This dish can be prepared for dinner or breakfast. Try this nutrient rich upma and have a healthy meal with your loved ones. So, now lets start with the making of this protein rich upma.

⏲PREP TIME : 10 minutes

⏲COOK TIME : 10 minutes

🥘CUISINE : Indian

🥗COURSE : Gluten free dinner / breakfast meal

🍴YIELD : 4 servings


Flattened puffed brown rice : 2 cups

Channa – 4 Tbsp (soaked and cooked)

Rajma – 4 Tbsp (soaked and cooked)

Ginger jullients – 1 Tsp

Big onion – 1 chopped

Mustard seeds – 1/2 Tsp

Channa dhal – 2 Tsp

Urud dhal – 2 Tsp

Curry leaves – for sauting

Coconut scrapping – 3 Tbsp

Green chillies – 8 no.

Coriander leaves – for garnish


Wash the flattened puffed brown rice twice and sprinkle very little water , press it and keep it aside for 10 minutes.

Heat oil in a pan, saute mustard seeds , channa dhal, urud dhal, curry leaves, split green chillies and ginger jullients.

Now add chopped onion and let it cook.

Add in the cooked Channa and rajma.

Next add the flattened rice , salt and mix well to make it warm.

When it is done, add coconut scrappings and stop the flame.

Garnish with coriander leaves and serve hot.


Do not soak flattened rice for more than 10 minutes.

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