This nourishing breakfast option combines beaten rice with an array of spices, curry leaves, and seasonings. For added flavor and texture, onions, potatoes, or a combination of both can be included. The simplicity of the Poha recipe makes it incredibly easy to prepare. To enhance its nutritional value, you can incorporate grated carrots, boiled green peas, roasted peanuts, cashews, and finish it off with a generous sprinkle of fresh coriander leaves and grated coconut. If using potatoes, they can be either fried to a crisp or steamed to tenderness before adding to the mix.
Poha, also known as pohe, encompasses two aspects: the flattened rice itself and the delightful dish crafted from it. This versatile ingredient is synonymous with flattened rice, beaten rice, or parched rice, achieved by parboiling and flattening rice grains, resulting in delicate, dry flakes that easily crumble.
Poha is considered to be relatively low on the glycemic index (GI). This means it has a slower impact on blood sugar levels compared to high-GI foods. However, the glycemic index can vary based on factors such as the type of rice used to make Poha and how it’s prepared. Generally, Poha is a good option for those looking for lower glycemic index foods, especially when prepared with healthy additions like vegetables, nuts, and seeds that further slow down digestion and sugar absorption.
Recipe highlights:
– No artificial ingredients
– Allergens: No shellfish, dairy, nuts, soy, eggs
– Easily customizable for many diets (IBS, SIBO, low FODMAP, IBD)
Poha is easily accessible in India and can be procured from Indian/Asian grocery stores or online internationally. Market offerings include thin, papery varieties, thicker options, and medium-thick variants, with the latter favored for this Poha recipe. Additionally, there are red or brown varieties made from corresponding rice types, lending versatility to recipes. Poha’s unique quality is its ability to absorb liquids like water or milk when soaked, making it versatile for both raw consumption and minimal cooking recipes.
Super easy poha recipe
Ingredients
- 1 cup flattened rice poha, preferably thick variety
- 1 small onion optional, finely chopped (use green part of spring onion for low FODMAP)
- 1 small tomato chopped
- 1 green chili finely chopped (optional)
- 1/2 cup mixed vegetables (optional) such as carrots, peas, bell peppers
- 1/2 cup firm tofu or tempeh (optional) cubed
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon mustard seeds
- A handful of curry leaves
- 1 tablespoon oil preferably olive oil or any healthy cooking oil
- Salt to taste
- Fresh coriander leaves for garnish
- Lemon wedges for serving
Instructions
- Rinse the poha under running water in a colander. Let it sit for a few minutes to soften, then drain excess water. Set aside.
- Heat oil in a pan over medium heat. Add mustard seeds and cumin seeds. Let them splutter.
- Add chopped onions if using, green chili (if using), and curry leaves. Saute until onions turn translucent.
- Add mixed vegetables and tofu/tempeh cubes. Cook until vegetables are slightly tender and tofu/tempeh is lightly browned.
- Add chopped tomatoes and cook until they soften.
- Add turmeric powder and salt. Mix well.
- Add the rinsed poha to the pan and gently mix everything together. Cook for a few minutes until the poha is heated through.
- Garnish with fresh coriander leaves and serve hot with lemon wedges on the side.
