Poha Recipe: A Light and Nutritious Breakfast Option

Poha, also known as flattened rice, is a popular Indian breakfast dish that is light, flavorful, and easy to prepare. It is a staple in many Indian households, especially in Maharashtra and Madhya Pradesh. Made with flattened rice, vegetables, and simple spices, Poha is a healthy and filling option to start your day. It is low in calories and rich in iron and fiber, making it a nutritious choice for all age groups. Here’s how you can make a delicious and wholesome bowl of poha at home.

Ingredients

• 2 cups poha (flattened rice)
• 1 tablespoon oil
• 1 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon asafoetida (hing)
• 8-10 curry leaves
• 1 large onion, finely chopped
• 1-2 green chilies, chopped
• 1/2 teaspoon turmeric powder
• 1 medium potato, peeled and diced (optional)
• 1/4 cup green peas (fresh or frozen)
• Salt to taste
• 1 tablespoon sugar (optional)
• Juice of 1 lemon
• 2 tablespoons roasted peanuts
• Fresh coriander leaves, chopped (for garnish)
• Grated coconut (optional, for garnish)

Instructions

1. Prepare the Poha:

• Rinse the poha in a colander under running water for a few seconds. Make sure the poha is moist but not mushy. Drain excess water and set aside for 5-10 minutes to soften.

2. Cook the Vegetables:

• Heat oil in a large pan over medium heat. Add mustard seeds and let them splutter. Add cumin seeds, asafoetida, and curry leaves, and sauté for a few seconds.
• Add chopped onions and green chilies. Sauté until the onions turn translucent. If using, add diced potatoes and cook until they are tender.
• Add green peas and cook for 2-3 minutes, stirring occasionally.

3. Add Spices and Poha:

• Sprinkle turmeric powder over the vegetables and mix well. Add salt and sugar (if using), and stir.
• Add the softened poha to the pan and mix gently to combine with the spices and vegetables. Be careful not to break the poha while mixing.

4. Finish with Garnishes:

• Add lemon juice and roasted peanuts to the poha and toss lightly. Cook for another 2-3 minutes, ensuring the poha is heated through.
• Garnish with chopped coriander leaves and grated coconut, if desired.

5. Serve Hot:

• Serve the poha hot with a side of yogurt or a cup of chai for a complete and satisfying breakfast.

Conclusion

Poha is a nutritious and versatile breakfast dish that can be easily customized to suit your taste and dietary preferences. However, it's important to keep in mind that every individual’s nutritional needs are different. Before incorporating new recipes into your diet, please consult your dietician or contact Dietician Natasha Mohan for personalized advice. For teenagers looking for healthy and balanced meal options, exploring a well-structured Diet Plan for Teenage Girl can provide valuable guidance on maintaining a wholesome diet while enjoying delicious meals like poha.