Are you thinking of preparing Poha for breakfast? I have come up with the simplest recipe that can even be prepared by amateurs.
In the end you'll be able to make this recipe on your own and you will find it quite easy throughout. Let's start with this wonderful recipe. Shall we?
Poha is considered as a super food and many of us prefer it in breakfast because it is not only tasty but has numerous health benefits. It is prepared along with onions, potatoes, green chilies, peas, corn, peanuts and vegetables this makes it a healthy and a filling breakfast. It is very popular in India and in many Indian cities you can find it being sold on the streets in a desi style with lots of chillies and lots of topping which tastes great too. Flattened rice is also known as Pohe in Maharashtra and Poha in Gujarat.
This recipe is easy to prepare and can be enjoyed in lunch, dinner or as a healthy evening snack. It is excellent for growing kids and even adults as it is prepared by combining various nutritious and healthy ingredients like potatoes, vegetables and Indian spices. I will show you steps of how you can prepare healthy poha that will make it much easier for you.
About my recipe
We prepare flattened rice frequently for breakfast and I enjoy eating them with chilli sauce or green chillies along with hot tea. You may add split extra chillies in between if you like it even spicier. I prepared the recipe in a healthy way by adding oats, dry fruits, peanuts, onions, potatoes and vegetables. You can add any vegetable of your choice.
Today our main ingredient would be red and white flattened rice which are garnished with lemon slices, slit green chillies and coriander leaves. Many of us prepare this recipe with white poha along with vegetables topping it with namkeen, sev with curd as side dish.
Since my recipe has both the variants of flattened rice let me highlight some of their benefits.
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Benefits of white flattened rice
They are produced by partially cooking paddy and then leaving them under the sun to dry. This makes them slightly hard. They are then shaped into flat rice which don’t need to be processed much. They are mainly unpolished.
Rich in iron
By adding it to our diet we are also getting iron which is important for increases the red blood cells. It helps to fights against anaemia. One can add lemon along with it which helps in better absorption of iron.
Low on fat
It contains more of carbohydrates than fat. This makes it a healthy choice for breakfast. It helps to keep one fuller and energetic throughout the day.
Easily digestible
It can be eaten anytime during the day. Since it is simple to prepare and easy to digest it becomes a healthy snacking option between the meals.
Controls blood sugar levels
It is rich in fibre which makes sure that the sugar in the food is released at a steady and slow pace. This prevents sudden spikes in the blood sugar levels.
Benefits of red flattened rice
Unlike regular / white poha which are prepared from white rice that undergoes processing like removal of husk and outer shell, the red poha is prepared from red rice which doesn’t undergo all the extensive processing. They retain the husk as well as the outer shell conserving all the nutrients.
Strong Bones
It is rich in minerals like calcium and magnesium which aids in building strong bones in all age groups. Adding red poha in the regular diet prevents from diseases like arthritis and other muscle injuries.
Beneficial for skin
The tocopherol properties not only help to fight against the free radical cells but also boosts the production of red blood cells and promoting healthy skin. By adding vegetables as per your choice to the flattened rice makes it even more effective.
Weight management
Since red flattened rice contains almost zero fat you can have it as much as you want. The fibre content in it makes the digestion smooth and efficient also keeping one fuller for long time.
Great for diabetes
You will be amazed to know that red flattened are excellent for diabetic patients and can-do wonders as it has extremely low glycaemic index. Being rich source of magnesium and tocopherol properties, it has healthy carbs and gives ample amount of energy for a complete day.
Ingredients (serve - 4 pax)
2 cups red poha
2 cups white poha
1/2 cup oats
1/2 cup chopped onions
1/2 cup finely chopped potatoes
1 cup finely chopped mixed vegetables (carrots, long beans, peas and two green chilli)
1/4th cup roasted groundnuts
1/4th cup cashews and raisins
2 tbsp chaat masala
2 tsp salt or to taste
2 tsp turmeric powder
Tadka/tempering ingredients
2 red chilli whole
1 tsp jeera
1 tsp mustard seeds
20 curry patta leaves
1/4th tsp hing
4 tbsp oil
Photo wise instruction
Heat oil in a large heavy bottomed pan.
Add the tempering ingredients and stir fry them for a minute.
Add the onions.
Stir fry for 1.5 minutes.
Add the nuts.
Stir fry for 30 seconds.
Add the vegetables.
Mix well and stir fry for 2 minutes.
Add 1/4 th cup water and cover and cook for 10 minutes till the vegetables are tender and cooked.
Open the lid.
Add the oats and stir fry for 2minutes.
Meanwhile quickly rinse and wash the poha and put it in a large strainer to drain the water.
Put the Salt, turmeric powder and chaat masala into the poha.
Mix the seasoning well.
Add the flattened rice to the vegetables.
Mix flattened rice well with the vegetables.
Add 3-4 tbsp water.
Cover and cook for 7-8 mins till the flattened rice is nicely steamed and cooked.
Open the lid, check the seasoning.
Serve hot with any chutney of your choice.
Video
Method
Heat oil in a large heavy bottomed pan.
Add the tempering ingredients and stir fry them for a minute.
Add the onions and stir fry for 1.5 minutes.
Add the nuts and stir fry for 30 seconds.
Add the vegetables and mix well and stir fry for 2 minutes.
Add 1/4th cup water and cover and cook for 10 minutes till the vegetables are tender and cooked
Open the lid and add the oats and stir fry for 2 minutes
Meanwhile quickly rinse and wash the poha and put it in a large strainer to drain the water.
Put the Salt, turmeric powder and chaat masala into the flattened rice and mix well.
Add the flattened rice to the vegetables and mix well.
Add 3-4 tbsp water and cover and cook for 7-8 minutes till the flattened rice is nicely steamed and cooked.
Open the lid, check the seasoning and serve hot with any chutney of your choice.
Conclusion
In the end I would like to give my opinion that it is Poha is a healthy breakfast meal. I too enjoy it whenever it is prepared. You are not just eating a dish but a dish loaded with various nutrients. Let's summarize our article.
It is a super food and a healthy meal to eat. My recipe is prepared by using both the variants of flattened rice. Both of them have numerous health benefits like weight management, diabetic friendly, regulating blood sugar levels, fighting anaemia.
You can prepare this recipe with any variant available to you. Add vegetable of your choice.
It is called as Pohe in Maharashtra and Poha in Gujarat.
Many prepare them in desi style by adding peanuts garnished with coriander leaves and green chillies.
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