Home » Allergy Free » Gluten Free Rice Sticks Upma Recipe

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Upma is a satisfying and flavorful breakfast or lunch goto item. It is made from semolina (suji/sooji), a wheat product, and makes it impossible for people with celiac disease or gluten intolerance to enjoy it. As with many gluten free substitutions, rice comes to the rescue once again…this time in the form of thin rice noodles (rice sticks). Try this delicious gluten-free rice sticks upma recipe for a variation to the traditional upma. Oh…and we’d like to mention that you don’t have to have a gluten intolerance to enjoy this fabulous upma!

Prep Time: 5 minutes
Cook Time: 5 minutes
Serves: 4-5


Thin Rice Noodles (sticks) – approx 8oz (250 g)
Oil – 2 Tbsp
Mustard Seeds – 1/2 tsp
Asafoetida (Hing) – 1/8 tsp (For people with gluten allergy, please look for gluten free asafoetida or buy it in its whole form and powder it at home)
Turmeric Powder – 1/4 tsp
Chana Daal – 1 tsp
Whole Peanuts – 1/4 cup
Urad Daal – 1 tsp
Curry Leaves – 1 sprig
Green Chilies – to taste, slit
Ginger – 1 Tbsp, minced
Salt – to taste
Lime Juice – to taste
Cilantro – few sprigs, chopped for garnishing


1. In a large pot, bring water (approx 2 quarts) to a boil. Switch off stove.
2. Add Rice Noodles and make sure they are completely submerged in the water. Allow them to soak in the hot water for exactly 5 minutes.
3. Heat Oil in a large non-stick pan.
4. Add Mustard Seeds and allow them to pop.
5. Add Asafoetida, Turmeric Powder, Chana Daal and Peanuts. Stir for 30 secs.
6. Add Urad Daal and allow the daals/peanuts to turn light golden.
7. Add Curry Leaves, Green Chilies and Ginger. Mix well.
8. Add drained Rice Noodles to the pan and salt to taste.
9. Using tongs, mix the noodles well until all of the ingredients are well incorporated.
10. Garnish with Lime Juice and chopped Cilantro. Serve hot.

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