Poha, a traditional Indian dish made from flattened rice, is a popular breakfast staple known for its quick preparation and light texture. However, with a few tweaks and ingredient swaps, poha can become a powerhouse of nutrition. Here are 5 healthy poha recipes that not only preserve the taste but also elevate its health quotient.
1. Protein-Rich Sprouted Moong Poha Recipe for Muscle Recovery
If you’re looking to add more protein to your vegetarian breakfast, sprouted moong (green gram) is an ideal addition to poha. This recipe is particularly beneficial post-workout or for those on high-protein diets.
Ingredients:
- 1 cup thick poha (rinsed and drained)
- ½ cup sprouted green gram (moong)
- 1 small onion, chopped
- 1 green chili, chopped
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- ¼ tsp turmeric
- Salt to taste
- Fresh coriander for garnish
- Lemon juice to taste
Instructions:
- Steam or lightly sauté sprouted moong until soft.
- In a pan, heat oil, crackle mustard and cumin seeds.
- Sauté onion and chili; add turmeric and salt.
- Add sprouted moong and cook for 2 minutes.
- Mix in rinsed poha and cook for another 2–3 minutes.
- Garnish with coriander and a splash of lemon juice.
2. Low-Calorie Vegetable Poha Recipe with No Oil
Ideal for weight watchers, this oil-free vegetable poha recipe relies on steaming and spices to retain flavor without added fats.
Ingredients:
- 1 cup thick poha (rinsed and drained)
- ½ cup chopped carrots, beans, and peas
- 1 small tomato, chopped
- 1 green chili, chopped
- 1 tsp mustard seeds
- ¼ tsp turmeric
- Salt to taste
- Curry leaves and lemon juice
Instructions:
- Steam vegetables until tender.
- In a non-stick pan or with minimal water, temper mustard seeds, chili, and curry leaves.
- Add tomato and turmeric; cook till soft.
- Add vegetables and mix in the poha.
- Stir gently, cook for 2 minutes, and finish with lemon juice.
3. Iron-Rich Beetroot Poha Recipe for Women’s Health
Beetroot is a natural source of iron, making this poha recipe beneficial for women, especially those with anemia or during pregnancy.
Ingredients:
- 1 cup thick poha (rinsed and drained)
- ½ cup grated beetroot
- 1 small onion, chopped
- 1 green chili
- 1 tsp mustard seeds
- ¼ tsp turmeric
- Salt to taste
- Chopped coriander and lemon juice
Instructions:
- Sauté onion, green chili, and mustard seeds in minimal oil.
- Add grated beetroot and cook until soft.
- Mix in turmeric and salt.
- Add poha, stir well, and cook for 2 minutes.
- Garnish with coriander and lemon.
4. Diabetic-Friendly Red Rice Poha Recipe with Flaxseeds
Switching to red rice poha increases fiber and lowers the glycemic index, making it a perfect poha recipe for diabetics.
Ingredients:
- 1 cup red rice poha (rinsed and drained)
- 2 tbsp roasted flaxseed powder
- 1 onion, chopped
- 1 green chili
- 1 tsp mustard seeds
- Curry leaves
- ¼ tsp turmeric
- Salt to taste
Instructions:
- In a pan, heat minimal oil and temper mustard seeds, curry leaves, and chili.
- Add onion and sauté until translucent.
- Add turmeric, salt, and red rice poha.
- Sprinkle flaxseed powder and mix well.
- Cook for 3–4 minutes and serve warm.
5. Gut-Friendly Curd Poha Recipe with Probiotics
This unique curd poha recipe is both soothing and beneficial for digestion, making it a great option during hot summer months or for people with sensitive stomachs.
Ingredients:
- 1 cup thick poha (soaked in water, then drained)
- ½ cup low-fat curd (yogurt)
- 1 small cucumber, grated
- 1 tsp mustard seeds
- ½ tsp grated ginger
- A pinch of hing (asafoetida)
- Curry leaves
- Salt to taste
Instructions:
- In a bowl, mix drained poha with curd and grated cucumber.
- In a separate pan, temper mustard seeds, ginger, curry leaves, and hing in minimal oil.
- Pour the tempering over the curd-poha mix.
- Stir well and garnish with coriander.
Each of these healthy poha recipes enhances traditional poha with targeted health benefits—whether you need more protein, iron, fiber, or digestive aid. Swap out or mix ingredients based on your dietary needs and enjoy a flavorful yet nutritious Indian breakfast.