Poha is a popular Indian breakfast dish made from flattened rice. Known for its simplicity and versatility, this dish is widely enjoyed across various Indian regions, especially in Maharashtra, Madhya Pradesh, and Gujarat. Poha is not only delicious but also easily digestible, making it a great choice for people with sensitive stomachs. It is low in fat and calories, providing a healthy source of carbohydrates and essential nutrients like iron and vitamin B complex. It’s often garnished with peanuts, fresh coriander, and a squeeze of lemon, adding a refreshing burst of flavor. The dish is naturally gluten-free and can easily be customized with different vegetables and spices to suit your taste.
Poha, also called "beaten rice" or "flattened rice," has been a staple in Indian kitchens for centuries. Its origin is believed to be rooted in ancient Indian agriculture, where rice was abundant, and food preservation methods led to the flattening of rice for easy storage and quick cooking. Over time, Poha became a common breakfast dish, particularly in the western and central parts of India. It is often linked with the state of Maharashtra, where "Kanda Poha" (poha with onions) is a traditional preparation. Today, it is also popular in various forms across Southeast Asia, and even Africa, showing its global appeal.
Ingredients:
- 1 cup Poha (flattened rice)
- 1 small onion, chopped
- 1 small potato, chopped
- 1/4 cup green peas
- 1/4 cup peanuts
- 1 green chili, chopped
- 1/4 teaspoon turmeric powder
- 1/4 teaspoon red chili powder
- Salt to taste
- 1 tablespoon oil
- Fresh coriander leaves for garnishing
Instructions:
1. Rinse the Poha thoroughly in a colander under running water. Drain and set aside.
2. Heat oil in a pan, add peanuts, and fry until they turn golden brown. Remove and set aside.
3. Sauté chopped onions and green chili in the same pan until the onions turn translucent.
4. Add potatoes and green peas, stirring well. Cook for 2-3 minutes until the vegetables soften.
5. Season with turmeric, red chili powder, and salt. Stir to combine.
6. Add Poha to the pan and gently mix with the vegetables, ensuring the spices coat the rice.
7. Cover and cook on low heat for 2-3 minutes, allowing the flavors to blend.
8. Garnish with fresh coriander leaves and fried peanuts. Serve hot.
Nutrition Value:
1. 1 cup poha (flattened rice)
- Calories: 355
- Carbohydrates: 77 grams
- Protein: 6 grams
- Fat: 0.6 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Vitamin B complex
- Minerals: Iron, calcium
- Nutritional benefit: Good source of carbohydrates, easily digestible, low in fat, and contains essential nutrients like iron.
2. 1 small onion, chopped
- Calories: 44
- Carbohydrates: 10 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 4 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Vitamin C, vitamin B6
- Minerals: Potassium, manganese
- Nutritional benefit: Low in calories and provides antioxidants, supports immune health, and may have anti-inflammatory properties.
3. 1 small potato, chopped
- Calories: 77
- Carbohydrates: 17 grams
- Protein: 2 grams
- Fat: 0.1 grams
- Sodium: 6 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Vitamin C, vitamin B6
- Minerals: Potassium
- Nutritional benefit: Source of carbohydrates and potassium, providing energy and supporting muscle function.
4. 1/4 cup green peas
- Calories: 34
- Carbohydrates: 6 grams
- Protein: 2 grams
- Fat: 0.1 grams
- Sodium: 3 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Vitamin A, vitamin C, vitamin K
- Minerals: Iron, magnesium
- Nutritional benefit: Rich in protein, fiber, and vitamins, supporting digestion and blood sugar regulation.
5. 1/4 cup peanuts
- Calories: 161
- Carbohydrates: 4 grams
- Protein: 7 grams
- Fat: 14 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Vitamin E, vitamin B3 (niacin)
- Minerals: Magnesium, phosphorus
- Nutritional benefit: Provides healthy fats, protein, and essential vitamins, supporting heart health and energy.
6. 1 green chili, chopped
- Calories: 6
- Carbohydrates: 1.4 grams
- Protein: 0.3 grams
- Fat: 0.1 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Vitamin C, vitamin A
- Minerals: Potassium, iron
- Nutritional benefit: Low in calories, boosts metabolism, and provides vitamin C for immune support.
7. 1/4 teaspoon turmeric powder
- Calories: 8
- Carbohydrates: 1.4 grams
- Protein: 0.3 grams
- Fat: 0.2 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Vitamin C, vitamin E
- Minerals: Iron, manganese
- Nutritional benefit: Anti-inflammatory and antioxidant properties, supports digestion and joint health.
8. 1/4 teaspoon red chili powder
- Calories: 2
- Carbohydrates: 0.5 grams
- Protein: 0.1 grams
- Fat: 0.1 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Vitamin A, vitamin C
- Minerals: Iron, potassium
- Nutritional benefit: Provides antioxidants and vitamins, supports immune function and reduces inflammation.
9. Salt to taste
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Varies
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Sodium
- Nutritional benefit: Provides sodium, essential for fluid balance and muscle function.
10. 1 tablespoon oil
- Calories: 120
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 14 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: None
- Nutritional benefit: Source of healthy fats, aids in absorbing fat-soluble vitamins.
11. Fresh coriander leaves for garnishing
- Calories: 1
- Carbohydrates: 0.1 grams
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Vitamin A, vitamin C, vitamin K
- Minerals: Potassium, calcium
- Nutritional benefit: Rich in vitamins and antioxidants, supports digestion and detoxification.
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