Poha is one of the most loved items in India and is available in different variants. Among many other food products, everyone agrees that poha is loved by everyone.
What is poha?
The word “poha” refers to the flattened rice itself and as well the dish made with it.
These flattened rice flakes are also known as parched rice or beaten rice. They are considered to be nutritious & wholesome as they are got by minimally processing paddy.
Other popular names are Avalakki, Rice flakes flattened rice, beaten rice, poha, atukulu and aval.
White poha or flattened white rice is made from white rice by pressing it. Thick beaten rice absorbs more liquids and hence retains the flavours. Very easy to cook and is convenient to make a variety of quick snacks.
Red poha or red rice flakes is nothing but flattened rice made from red rice. Red poha nutrition value is high compared to white rice flakes. It has health benefits in terms of having more iron content and is also easy to digest.
Brown Poha, prepared from brown rice, can yield even better health benefits because brown rice is a rich source of dietary fibre, magnesium, and iron, which can help eliminate many initial disease symptoms.
10 Amazing Health Benefits Of Poha
- It is known to be good for those who have diabetes, skin and heart problems.
- Rich Source of Healthy Carbohydrates, Gluten-free, it can be consumed by those allergic to wheat products
- Good source of instant energy as it is rice-based and it will stave off hunger cravings
- Poha has a rich source of probiotics and keeps gut health in check.
- Poha is light on the digestive system as well as easy to digest and it will never cause bloating or gas.
- Provides the vitamin b1 and hence aids in stabilizing blood sugar.
- Peanuts are usually added to poha preparation and are a good source of antioxidants and protein.
- It contains 20 mg of iron in every 100g raw rice flakes, and a good source of antioxidants
- Beaten rice is rich in vitamin B, which can help you stay energized and improve one’s brain health.
- Poha is low in calories which helps in weight loss
If you are looking to battle the bulge, do not put peanuts and potatoes in the poha, as they can increase the number of calories .
7 Easy Poha Recipes For Weight Loss
These healthy poha recipes will make your breakfast more wholesome and tastier.
1.Paneer Poha Recipe
Ingredients:
• Crumbled low fat Paneer – 50gm
• Soaked Poha – 50 gms
• Few Curry Leaves
• Chopped Onion : 1 small
• Chopped Tomato : 2 small
• Chopped bell pepper : 1 small
• Green chilli and coriander leaves – 1 tbsp each
• spices as per taste (jeera, mustard seeds, turmeric powder,red chilli powder,salt)
• oil or ghee – 1 tbsp
Instructions:
1. Heat oil in a pan. Add crumble paneer & saute it well. Take out in a bowl.
2. Add 1 spoon oil again in the pan. Add cumin seeds, curry leaves and mustard seeds to the pan and let them splutter.
3. Add onion & saute till translucent. Add soaked poha, sauteed paneer. Now add salt, spices (chilli powder, turmeric powder) & stir them well.
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2.Egg Poha Recipe
Ingredients:
• Eggs – 3 egg whites
• Soaked Poha – 50 gms
• Few Curry Leaves
• Chopped Onion : 1 small
• Chopped Tomato : 2 small
• Chopped bell pepper : 1 small
• Green chilli and coriander leaves – 1 tbsp each
• spices as per taste (jeera, mustard seeds, turmeric powder,red chilli powder,salt)
• oil or ghee – 1 tbsp
Instructions:
1. Heat a pan and add oil in it. Add musturd seeds and jeera to it. Saute onion and tomato, bell peppers like you do normally for poha.
2. Add spices and salt as per taste to it and mix it well. Add eggs and cook it like scrambled egg.
3. Once its done add soaked poha to it and mix it well. Season the poha with coriander leaves and lemon (optional) according to taste! Try our other healthy egg recipes.
3.Sprouts Poha Recipe
Ingredients:
• 1/2 cups beaten rice (poha)
• 1 1/2 cups boiled mixed sprouts
• 1 tsp oil
• 1/2 tsp mustard seeds ( rai / sarson)
• 1 cup finely chopped vegetables
• 1 tbsp finely chopped green chillies
• 1/2 tsp turmeric powder (haldi)
• salt to taste
• 1 tbsp lemon juice
Instructions:
1. Place the beaten rice on a sieve and wash lightly. Drain and leave aside for 10 minutes. Heat oil in a non-stick pan and add the mustard seeds.
2. When the seeds crackle, add the onions and green chillies and saut on a medium flame for a few minutes or till the onions turn light brown in colour.
3. Add the mixed sprouts and saut on a medium flame for 1 to 2 minutes. Add turmeric powder, sugar and salt, mix well and cook on a medium flame for 1 minute.
4. Add cup of water, mix well and cook on a medium flame for 1 to 2 minutes. Add beaten rice and lemon juice and mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
5. Serve hot garnished with coriander.
4.Curd Poha Recipe
Ingredients:
• Soaked Poha – 50 gms
• Low fat / probiotic curd – ½ bowl (50 gms)
• 1 tsp oil
• 1/2 tsp mustard seeds ( rai / sarson)
• 1 tbsp finely chopped green chillies
• 1/2 tsp turmeric powder (haldi)
• Cucumber – 1 medium size (chopped)
• Pepper & salt to taste
• Chat Masala (optional)
• Roasted Peanuts – fistful
• Pomegranate – fistful
Method:
1. Take the poha in a strainer & wash it with water, strain it & keep it aside for 5-10 mins.
2. Take a bowl, add curd whisk it. Add salt, chilli, cucumber, coriander pepper, chat masala (optional), mix it well.
3. Now add the poha, pomegranate & roasted peanuts to the curd mix. Garnish with coriander. Serve it in a bowl.
Also read : Why Curd Rice is considered as a Best Brain Food
5.Jaggery Poha Recipe
Ingredients:
• Soaked Poha – 50 gms
• ¼ cup coconut grated, fresh
• ¼ cup Jaggery grated or powdered
• ¼ tsp cardamom powder
• 2 tbsps roasted pistachios
• 1 tbsp white sesame seeds
Method:
1. If using thin or paper thin poha, then skip rinsing them and add to a bowl. If using thicker poha rinse them quickly in enough water and drain completely.
2. Spread on a wide plate and air dry it. They should not be mushy. Add coconut, jaggery & cardamom. Mix well.
3. Set aside for 10 to 15 mins. Jaggery will dissolve on its own when mixed with coconut.
4. Add the roasted pistachios and sesame seeds just before you serve to keep them crunchy.
Also try our 7 Best Gur Recipes for guilt-free indulgence
6.Nuts & Seeds Poha Recipe
Ingredients:
• 1 tablespoon ghee or olive oil
• 1/2 a cup cashews
• 1/2 a cup peanuts
• 1 teaspoon mustard seeds
• 1 teaspoon turmeric
• 5-6 curry leaves
• 2-3 green chili, sliced into halves.
• 2 tablespoon sunflower seeds or pumpkin seeds
• 1/2 teaspoon fennel seeds
• 1/2 teaspoon salt, per taste
• 1/2 a cup medium poha ( flattened rice)
Method:
1.In a pan, add ghee or oil. Turn on the stove on the medium-low flame all the time.
2.When hot, add mustard seeds, and when they sputter, add curry leaves and cut green chili. Stir for a few seconds. Add peanuts, cashews and roast them until almost brown. Add turmeric, stir.
3.Add seeds into the poha. Roast until the poha is crisp and crunchy.
4.Add salt, fennel seeds and turn the flame off.
5.Let the mix cool down. Serve. You may store it for a week or so in an air-tight container in a cool place.
7.Doodh Poha Recipe
Ingredients:
• Milk ( low fat/ plant based ) – 500ml
• Soaked Poha – 50 gms
• Few strands of Kesar (Saffron)
• Sweetner: ¼ cup Jaggery grated /fresh Dates pulp/ honey
• ¼ tsp cardamom powder
• 2 tbsps roasted pistachios
• 2 tbsps roasted almonds
• Pinch of Nutmeg Powder
• Rose petals (Optional)
Method:
1. In a pot, bring milk to a boil and then add soaked flattened-rice. Keep stirring occasionally to avoid milk from burning.
2. Add Saffron, Cardamom and Nutmeg powder along with chopped almonds and sweeter. Let milk boil for another 10 minutes, stirring it in between. (Milk will thicken)
3. You can serve it hot or let it cool down completely and refrigerate for a few hours. Garnish Milk Poha with more almonds and it tastes amazing when served chilled. Enjoy!
Conclusion
Make a hearty breakfast every day with such innovative Poha recipes. Relish the crisp texture of Poha with the crunchiness of roasted peanuts and the tanginess of lemon. Make this easy recipe when you are on the go or need a quick meal to satiate your carvings.
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