Poha or flattened rice is a staple Indian breakfast that goes around with different names across India. Regardless of its preparations, it is a healthy breakfast option since it is easily digestible and full of essential vitamins and minerals. Poha’s nutritional value per 100g comprises 110 kcal and only 18.8g carbohydrates.
Nutrition Facts
Serving size -100g
Energy - 110kcal
Fat -2.87g
Saturated Fat -0.344g
Monosaturated fat -1.986g
Polysaturated fat -0.397g
Sodium 1288mmg -210mg
Potassium 738 mg -117mg
Total Carbohydrate -63.3g 18.8g
Dietary Fiber 10g -0.9g
Preparation time-15mins
Cooking time- 15mins
Serve- 4
Ingredients:
1. 200gms Poha
2. Chopped potato, onion, peas, cauli flower, green chillies. (You can also add your own choice of vegetables)
3. Mustard seeds and dried red chilli
4 Salt to taste
5. Turmeric powder
6.Refined oil
7. Fresh Microgreens (optional, only for garnishing. Do not cook them)
8. Ghee
Procedure:
Step 1: Peel peas and roughly chop the vegetables (cauliflower, onion, green chillies, potato,).
Step 2: In a pan, heat 4 tablespoons of refined oil and to it add 2 teaspoons of mustard seeds.
Step 3: To it, add the onions and stir fry till it becomes translucent, add the potatoes, cauliflower to it. Add salt, turmeric and cook it for 2-3 minutes.
Step 4: Cover the lid and let it get cooked for about 4 mins.
Step 5: Wash the poha just before adding it to the vegetables and drain the excess water. After the vegetables are cooked add the poha to it and stir it for 4 -5mins well.
Step 6: Lastly spread 2 tablespoon of ghee over the poha to avoid stiffening of poha.
Step 7:
To make your poha more attractive and more nutritious, garnish with fresh, tender and juicy microgreens.