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.
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.
Other popular names are Avalakki, Rice flakes flattened rice, beaten rice, poha, atukulu and aval.
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.
Reasons to Include Poha in Your Diet
Poha is a wholesome meal. It is a good source of carbohydrates, packed with iron, rich in fibre, a good source of antioxidants and essential vitamins and is gluten-free. It is known to be good for those who have diabetes, skin and heart problems.
• Rich Source of Healthy Carbohydrates
Poha is made up of 76.9 per cent of carbohydrates and about 23 per cent of fats. Therefore, it can easily be added to one’s diet as well as the body to carry out the necessary functions daily. It does not let the fat get stored in the body.
• Good Probiotic Content
Yes, you heard it right! Poha has a rich source of probiotics and keeps gut health in check. It is because this food item is made up of parboiling paddy and dried in the sun. The end product that remains is beaten to make poha as we see it. With proper fermentation and after it retains the microbial flora, it serves as a great probiotic.
• Easily Digestible
Poha is light on the digestive system as well. It is easy on the stomach and while it makes you feel full, it doesn’t bring any fat. Be it morning or evening, you can have it and it will never cause bloating or gas.
• Rich in Iron
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You will be amazed to know that poha can help in preventing iron deficiency. Moreover, it will slash down your risk of getting anaemia.
This Indian snack is rich in iron and if you eat poha daily, you will never be deficient in iron. This dish is beneficial for pregnant women and even children. To add to it is health benefits, squeeze some lemon juice on it as it helps your body absorb the iron better.
• Low on Calories
Poha is the best breakfast recipe as it is low in calories which helps in weight loss. A bowl of cooked poha is just 250 calories. Of course, if you will add veggies to it, the count will increase but so will the number of minerals, antioxidants and vitamins. However, if you are eating poha for weight loss, skip adding peanuts to it.
• Controls Blood Sugar level
Poha is rich in fibre and allows you to control the release of sugar into the bloodstream. This prevents a sudden rise in blood sugar levels, as it promotes a slow and steady release of sugar into the bloodstream, which helps regulate the blood and sugar levels in the body. Thus, it is also suitable for those who have diabetes.
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• Booster for your brain
Did you know? A bowl of cooked poha contains about 250 calories, and by adding vegetables, the dish packs a punch with its host of vitamins, minerals, and antioxidants. Beaten rice is rich in vitamin B, which can help you stay energized and improve one’s brain health.
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 Breakfast
Different poha variations from across India for you to try
1.Vegan Protein Poha
Ingredients:
• Crumbled low fat Paneer/ tofu – 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)
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• 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.
2.Egg Poha
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 !
3.Sprouts Poha
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
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• 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
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.
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5.Jaggery Poha
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.
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6.Nuts & Seeds Poha
Ingredients:
• 1 tablespoon ghee or olive oil
• 1/2 a cup walnuts
• 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, walnuts and roast them until almost brown. Add turmeric, stir.
3.Add seeds and 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.
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7.Milk Poha
Ingredients:
• Milk ( low fat/ plant based ) – 500ml
• Soaked Poha – 50 gms
• Few strands of Kesar (Saffron)
• Sweetner: ¼ cup Jaggery grated /fresh Dates pulp/ stevia
• ¼ tsp cardamom powder
• 2 tbsps roasted pistachios
• 2 tbsps roasted almonds
• Pinch of Nutmeg Powder
• Cashew nuts, Raisins (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. (Milk starts thickening)
2. Add Saffron, Cardamom and Nutmeg powder along with nuts 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 nuts and it tastes amazing when served chilled. Enjoy!
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