Healthy Indian Poha Recipe

Poha is not only a delicious and versatile dish but also offers several health benefits due to its nutritional composition. Here are some of the health benefits and nutritional values of poha:

Poha Recipe

Ingredients:

• cups of thick or medium-thick poha (flattened rice)
• 1/2 cup finely chopped onions
• 1/2 cup finely chopped tomatoes
• 1/4 cup green peas (fresh or frozen)
• 1/4 cup finely chopped carrots
• 1/4 cup finely c2 hopped bell peppers (any color)
•  2-3 green chilies, finely chopped (adjust to taste)
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 8-10 curry leaves
• 1/4 teaspoon turmeric powder
• 1/2 teaspoon red chili powder (adjust to taste)
• Salt to taste
• 1 tablespoon oil (preferably coconut or vegetable oil)
• 1 tablespoon roasted peanuts
• 1 tablespoon fresh lemon juice
• Fresh coriander leaves for garnish
• Grated coconut for garnish (optional)

Procedure:

1. Preparation:

   - Rinse the poha in a sieve under running water for about a minute or until they become soft. Be gentle while rinsing to avoid breaking the flakes. Once rinsed, let them sit in the sieve to drain excess water. Set aside.

2. Tempering:

   - Heat the oil in a pan or kadai over medium heat. Add the mustard seeds, and when they start to splutter, add the cumin seeds and curry leaves. Stir for a few seconds until they become fragrant.

3. Sauté Vegetables:

   - Add the chopped onions, green chilies, and a pinch of salt. Sauté until the onions turn translucent.

4. Add Vegetables:

   - Add the chopped tomatoes, peas, carrots, and bell peppers. Cook for about 3-4 minutes until the vegetables soften.

5. Seasoning:

   - Add turmeric powder, red chili powder, and salt to the vegetable mixture. Mix well to coat the vegetables evenly with the spices.

6. Combine with Poha:

   - Gently fluff the drained poha with a fork to separate the flakes. Add the poha to the pan with the sautéed vegetables. Mix everything together gently, taking care not to break the poha. Cook for an additional 2-3 minutes until the poha is heated through.

7. Garnish:

   - Add roasted peanuts and fresh lemon juice. Give it a final mix.

8. Serve:

   - Garnish with fresh coriander leaves and grated coconut if desired. Serve hot and enjoy your healthy poha!

Health Benefits:

•  Poha is a low-calorie dish, making it suitable for weight management.
•  It is a good source of carbohydrates, providing energy for daily activities.
• Poha is low in fat, particularly saturated fat, promoting heart health.
• The dish is rich in dietary fiber, aiding digestion and helping with satiety.
• Being gluten-free, poha is suitable for individuals with gluten intolerance.
•  Poha contains iron for red blood cell production and overall health.

Nutritional Value (Per 100g of Uncooked Poha):  

•  Calories: 362 kcal
•  Carbohydrates: 76.9g
•  Protein: 7.3g
•  Fat: 1.5g
•  Dietary Fiber: 1.3g
•  Vitamins:
•   Thiamine (Vitamin B1): 0.2mg
•   Niacin (Vitamin B3): 1.2mg
•   Pyridoxine (Vitamin B6): 0.1mg
•   Folate (Vitamin B9): 11mcg
•   Minerals:
•   Iron: 0.7mg
•   Magnesium: 32mg
•   Phosphorus: 42mg
•   Potassium: 127mg

Certainly! Poha is not only a delicious and versatile dish but also offers several health benefits due to its nutritional composition. Here are some of the health benefits and nutritional values of poha: