Gluten Free Rice Sticks Upma Recipe

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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24 thoughts on “Gluten Free Rice Sticks Upma Recipe

  1. hello

    Can any one tell me if there is any info on the different daal’s as I see recipes for chana daal, urad daal and I don’t know the differences

  2. I didn’t realize that the hing had wheat in it until I read the above comment. Please tell me where will I find wheat free hing? thanks a lot

  3. Thank you for posting gluten fee dishes….I just found out that the joint pain I had for four years and doctors told me that it was rheumatoid arthritis and scared me to death. Now all I do is eat gluten free and I am not taking any meds for pain . I am able to live pain free. Hope this comment helps another person like me.

  4. I want to thank you for posting gluten free Indian recipes. I got diagnosed with Celiac about 2 years back and couldn’t think about living without chapati’s. I was so happy to see that you had a recipe for Gluten free chapati. Thank you again and hoping to see lot more gluten free recipes to satisfy the taste buds.

  5. Hi beautiful ladies, you both looks fantastic.
    I used to do this for our breakfast, i love to add some chopped onion in it. This is one of the traditionals receipes in Maharashtra, we called it shevyachi khichadi & I love it, thank you soo much for sharing this receipe.
    I am looking for showmethecurry APP for my ipad & iphone, I didn’t found anywhere.
    It’s really very convinient if you work on that, thanks a bunch.

  6. Hi
    You need to be aware that as you are aiming this as Coeliacs and those who need a GlutenFree diet, that with Indian food there are many areas where cross contamination is a problem.
    In your recipe you do not mention that the Asafoetida (Hing)you are using is Gluten Free. You can get two forms of it, the common one contains wheat flour in it and the Gluten Free one has rice flour (suitable for Coeliacs) in it.
    Even though you are only adding a small amount of it it can be a problem…please be aware of this.

    Cambridgeshire Coeliac Group Organiser


    1. Hi Prakash,

      Thank you for pointing out theses important facts regarding cross contamination and hing. We are sure it will be very useful to our viewers.

    2. Thanks Prakash for the information.
      Doctor suggested my sis to have gluten free diet. Gluten is poison for her.

      Thanks Hetal for this recepie, I will wait for more gluten free recepies.

  7. Looks good ladies, rice noodles are so light they can be demolished in a matter of seconds! I’m going to try making it with lots of crunchy vegetables.

  8. Great recipe!! Thanks for sharing. Can you also show how to make basic soup recipes, like tomato soup, brocolli soup etc. Would love to see your version .

  9. This is called “Sevai” in Tamil…. You can also make this with coconut seasoning, same ingredients as you would use in making coconut rice. Eat it with some fresh coconut chutney & you would find yourself in heaven! 🙂

  10. Hello Hetal and Anuja,

    Fantastic recipe. What I do is I add a teaspoon of oil, turmeric, and lime juice to the water itself and then add the rice noodles to water. Along with onions I add capsicum. comes out with nice flavor.


  11. Hello Hetal and Anuja,

    Fantastic recipe. What I do is I add a teaspoon of oil, turmeric, and lime juice to the water itself and then add the rice noodles to water. Along with onions I add capsicum. comes out with nice flavor.


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