Poha, also known as flattened rice or beaten rice, is a popular breakfast dish in India that is both delicious and nutritious. This simple recipe is not only easy to make but also offers a wide range of health benefits. In this blog, we’ll share slight insight on how to prepare poha. Let’s dive in!
| Prep Time | Cook Time | Cooking Level | Recipe Servings |
|---|---|---|---|
| 5 mins | 25 mins | Easy | 4 |
Here’s a list of ingredients you’ll need to prepare a basic poha dish:
| Ingredients | Quantity |
|---|---|
| Poha (flattened rice) | 2 cups |
| Oil | 2 tablespoons |
| Peanuts | 1 handful |
| Mustard seeds | 1/2 teaspoon |
| Cumin seeds | 1/2 teaspoon |
| Curry leaves | A few sprigs |
| Green chilies | 2, finely chopped |
| Onion | 1, finely chopped |
| Potato | 1, small cubes |
| Turmeric powder | 1/2 teaspoon |
| Salt | To taste |
| Lemon juice | 1 tablespoon |
| Fresh coriander | For garnish |
Here’s the approximate nutritional information for a serving of poha (200 grams):
| Calories | 250-300 kcal |
| Carbohydrates | 55-60 grams |
| Protein | 5-7 grams |
| Fat | 2-4 grams |
| Fiber | 2-3 grams |
| Vitamins and minerals: | Poha is a good source of iron, vitamin B, and other essential nutrients |
How to Prepare Poha:
One plate of Poha provides about 12 – 15 % of daily calories requirement of standard adult diet of 2000 calories.
Step-1 : Rinse the Poha
Take 2 cups poha in a bowl and soke it for few minutes. Gently press the poha to check if it has softened. Be careful not to over-soak it, as it can become mushy.
Once the poha is softened, strain the water and keep it aside.
Step-2 : Prepare the ingredients
Finely chop 1 onion, dice into small cubes 1 potato, cut 2 green chilies, have few curry leaves and some coriander.
Take handful peanuts in a bowl and squeeze 1 tablespoon lemon juice in a bowl.
Step-3 : Heat the Oil and fry Peanuts
In a pan, heat oil over medium heat and add peanuts.
Once the peanuts are fried, collect the into a bowl for garnishing at the end.
Step-4 : Add Aromatics and Sauté Onions
Add curry leaves, green chilies, 1/2 tablespoon mustard seeds and 1/2 tablespoon cumin seeds. Sauté for a minute.
Add finely chopped onions and sauté until they turn translucent.
Step-5 : Seasoning and Add Potato's
Add turmeric powder, diced Potato's and salt. Mix well.
Step-6 : Add Poha
Gently add the rinsed and drained poha to the pan. Mix everything together thoroughly.
Step-7 : Steam and Garnish
Cover the pan with a lid and let it steam on low heat for 5-7 minutes. This helps to soften the poha further. Once done, sprinkle lemon juice, fried peanuts and garnish with fresh coriander.
Mix it all together thoroughly and then transfer it to a serving plate, ready to be enjoyed as each bite of this delightful poha promises a true culinary pleasure.Benefits of Poha in Your Diet:
- Rich in Carbohydrates: Poha is an excellent source of carbohydrates, providing you with the energy needed to kickstart your day.
- Protein Boost: Peanuts are a good source of plant-based protein. Protein is essential for muscle repair, growth, and overall body maintenance. Its also good source of essential vitamins and minerals, including vitamin E, niacin, folate, magnesium, and potassium. These nutrients play various roles in maintaining overall health, from supporting nerve function to promoting healthy skin.
- Healthy Fats: Peanuts contain monounsaturated and polyunsaturated fats, which are heart-healthy fats. It helps with satiety and provide essential fatty acids.
- Rich in Antioxidants: Onions contain antioxidants, particularly quercetin, which may help protect cells from oxidative damage and reduce the risk of chronic diseases. Coriander leaves are a source of antioxidants, including vitamin C and beta-carotene, which can help protect against cell damage.
- Low in Calories: It is a low-calorie breakfast option, making it suitable for weight watchers.
- Good Source of Iron: Poha contains a fair amount of iron ~ 2.67 mg and ~ 5% potassium, which is vital for healthy blood circulation.
- Gluten-Free: Poha is naturally gluten-free, making it suitable for those with gluten sensitivities.
- Digestive Aid: Coriander leaves provide vitamins and minerals, such as vitamin K, vitamin A, calcium, potassium, and folate. Coriander is known for its digestive benefits. It may help alleviate digestive discomfort and promote healthy digestion.
- Quick and Easy: Poha is quick and easy to prepare, making it a convenient choice for busy mornings.
- Versatile: You can customize your poha with various toppings like peanuts, grated coconut, and even vegetables to enhance its nutritional value.
In conclusion, poha is a delightful and nutritious breakfast option that is easy to prepare and offers numerous health benefits. It’s a versatile dish that you can customize to suit your taste and dietary preferences. So, why not give this wholesome Indian breakfast a try and enjoy a tasty and healthy start to your day?
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