Mixed Vegetable & Mung Bean Red Rice Flakes/Aval/Poha

Rice Flakes/Aval can be used to prepare tasty and quick dishes. All you have to do is to soak for 2-3 minutes or run it through the water depending on the thickness of the flake. Also you can choose a healthier version of the flakes by going in for a unpolished variety or the red rice variety flakes. Traditionally in South Indian house holds, you can see a variety of dishes prepared using these flakes like Lemon Aval, Tamarind Aval, Pepper Aval, Thayir Aval and Sweet Aval . I just modified the Lemon Aval little bit and added bell pepper, onion, carrots, peanuts boiled mung bean(you can also add sprouted raw mung bean- provided you have the time to chew and eat), roasted peanuts for the extra crunch. With the addition of mung bean and peanuts, it becomes a one pot dish with complex carbohydrates and protein. You can also few spoons of grated coconut, for the extra taste and nutritional value.

Preparation Time - 10 Minutes

Cooking Time - 10 Minutes

Serves - 2

Ingredients

Red Rice Aval - 1 1/2 Cups

Boiled Mung Bean - 1 Cup

Chopped Bell Pepper(Green, Orange & Red) - 1 1/2 Cups

Onion - 1

Grated ginger - 1/2 Tsp

Grated Carrot - 1 (Leave this out, if you are on a diabetic diet)

Roasted Peanuts - 1/4 Cup

Salt - 1 Tsp or to taste

Turmeric powder - 1/2 Tsp

Red Chili powder - 1/2 Tsp or to taste (you can substitute chopped green chilies, since this was for my kid's lunch box. I didn't want him to run into a chili piece accidentally so substituted it with red chili powder)

Lemon Juice - 1 1/2 Tsp or to taste

Tempering

Coconut Oil - 2 Tsp

Mustard seeds - 1 Tsp

Split Urad Dal - 1/2 Tsp

Curry leaves - few

Method

1) Heat a wide mouthed pan and add coconut oil. Once the oil is hot add mustard seeds.

After the seeds stop spluttering, add the urad dal and once it slightly browns add the curry leaves.

2) Now add the grated ginger, chopped onions and bell pepper.

3) Add little bit of salt and saute for a few minutes till the bell pepper is tender.

4) Now add the grated carrot and boiled mung bean and saute for few minutes.

5) Place the red rice aval in a colander and wash it few times. Since the one I use is the unpolished variety there will be lot of husk. So wash few times, to remove the husk and also till the flakes become soft.

Squeeze out the extra water.

6) To the vegetables add turmeric powder, rest of the salt, red chili powder and squeezed out aval(rice flakes). Combine and leave it in the stove for 2 minutes and then switch off.

7) After few minutes add the squeezed lemon juice combine thoroughly and serve with a cup of organic yogurt.

Events

This goes to Kurinji Kathambam event - Rice Flakes.

Posted in: diabetic-breakfast, gluten-free-breakfast, guilt free snack ideas, how to make aval uppama, main course, poha recipes