Murmura Poha Recipe: A Healthy Morning Snack

When it comes to quick, light, and healthy breakfast or snack options, murmure poha (puffed rice poha) is an underrated gem. This Indian snack combines the crunchiness of puffed rice (murmure) with the softness of poha (flattened rice), creating a dish that’s not just delicious but also full of health benefits. If you’re looking for something easy, low in calories, and nutrient-packed, murmure poha is the perfect answer. Rich in carbohydrates, poha provides a quick source of energy, making it an excellent choice for breakfast or a mid-day snack oncquestlabs.com Let’s explore how to make this recipe and its nutritional breakdown while understanding why it’s a great addition to your diet.

What Is Murmure Poha?

Murmure poha is a combination of puffed rice and other healthy ingredients like roasted peanuts, curry leaves, and vegetables. It’s lightweight yet filling, making it a go-to option for those looking to lose weight or maintain a healthy lifestyle. Both murmura and poha are traditional Indian foods with a long history in Indian cuisine. They are known for being easily digestible and low in calories, which is why murmura poha is a popular choice for those looking for healthy snack options.

How to Make Murmure Poha

Here’s a step-by-step guide to preparing this wholesome snack:

Ingredients:

2 cups murmure (puffed rice)

1 cup poha (flattened rice)

1 tablespoon oil (preferably cold-pressed coconut or mustard oil for added health benefits)

1/4 cup roasted peanuts

1 medium-sized onion, finely chopped

1 medium-sized tomato, finely chopped

1 small green chili, chopped (optional)

A few curry leaves

1/4 teaspoon mustard seeds

1/4 teaspoon turmeric powder

Salt to taste

1 tablespoon lemon juice

Chopped coriander leaves for garnish

Instructions:

1. Rinse the poha under running water for 2-3 minutes and let it drain completely. Set aside. Ensure the murmure is fresh and crunchy.
2. In a large pan, heat 1 tablespoon of oil. Add mustard seeds and let them splutter.
3. Toss in curry leaves, green chilies (if using), and chopped onions. Sauté until the onions turn translucent
4. Mix in the tomatoes and cook until they soften. Add a pinch of turmeric powder for that vibrant color and its anti-inflammatory properties.
5. Stir in the puffed rice and flattened rice, ensuring they mix evenly with the spices.
6. Add salt to taste and a splash of lemon juice. Toss everything together. Garnish with chopped coriander leaves and serve hot.

Nutritional Breakdown of Murmure Poha

Here’s the approximate nutritional value of a serving (150 grams):

Calories: 120-150 kcal

Carbohydrates: 28-30 g

Protein: 3-4 g

Fats: 2-4 g

Fiber: 2 g

Vitamins & Minerals: Vitamin C, Iron, Potassium

Why Is Murmure Poha a Healthy Choice?

1. Low-Calorie Content

Puffed rice and flattened rice are both low in calories, making murmure poha ideal for weight management. One cup of murmure contains approximately 50 calories, while poha contains about 100 calories per cup.

2. Rich in Complex Carbohydrates

Flattened rice (poha) is a great source of complex carbs that release energy slowly, keeping you full for a longer time. This is particularly useful if you’re trying to avoid binge-eating or unhealthy snacking.

3. Easy to Digest

Murmure and poha are both light on the stomach. If you often suffer from bloating or indigestion, this snack won’t add to your woes.

4. Packed with Nutrients

When you add vegetables like carrots, peas, or bell peppers to murmure poha, it becomes a great source of vitamins, minerals, and fiber. Roasted peanuts or a handful of seeds enhance the protein and healthy fat content of this dish.

Key Highlights of the Nutritional Value:

1. Low Glycemic Load: Puffed rice has a low glycemic load when consumed in moderation, which means it won’t cause rapid spikes in blood sugar levels.
2. Rich in Iron: Poha is a great source of iron, which is essential for improving hemoglobin levels, especially for people with anemia.
3. Healthy Fats: The roasted peanuts provide heart-healthy fats, which are beneficial for reducing bad cholesterol levels

Scientific Insights: Why Murmure Poha Is Good for You

1. Turmeric’s Anti-Inflammatory Benefits

Turmeric contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. Regular intake can help reduce the risk of chronic conditions like diabetes and heart disease.

2. Complex Carbs and Weight Loss

The complex carbohydrates in poha provide sustained energy without causing energy crashes, which is crucial for maintaining a calorie deficit for weight loss.

3. Rich in Fiber

The addition of vegetables boosts fiber content, aiding digestion and keeping you full for a longer time. According to research, high-fiber diets can reduce the risk of obesity, heart disease, and type 2 diabetes.

Conclusion: A Simple Snack With Big Benefits

Murmure poha is the ultimate blend of taste and nutrition. Whether you’re on a weight-loss journey or just looking for a light yet filling snack, this dish is worth adding to your menu. Its combination of low-calorie ingredients, rich nutrients, and incredible taste makes it a top choice for anyone aiming for a healthier lifestyle.

So, why wait? Try this recipe today and enjoy the goodness of murmure poha while keeping your health goals on track! Let Nutricop’s specialists create a personalized meal plan tailored to your needs—enhancing metabolism, nourishing your body, and helping you feel amazing every day! Contact us now!

Let us know in the comments how you liked the recipe and share it with friends who are looking for healthy Indian snack options.