Vegetable Poha Recipe 

Vegetable Poha, also known as flattened rice, is a versatile and beloved breakfast dish in India. Packed with essential nutrients, this quick-to-prepare dish can be tailored to fit a variety of diet plans. For those seeking a healthy, vegetarian option that’s rich in flavor and nutrition, this Vegetable Poha is your go-to choice. Whether you’re aiming for weight loss or simply looking to add a healthy meal to your day, this recipe ticks all the boxes.

If you’re looking for a low-calorie meal that keeps you full for longer, Vegetable Poha is an excellent choice. Learn more about how poha supports weight loss in this NDTV Food article.

Let’s dive into the step-by-step process to create this delicious dish, along with its nutritional breakdown and numerous health benefits.

Ingredients

For 2 servings:

• Poha (flattened rice): 1 cup (thick variety)
• Turmeric powder: 1/4 tsp
• Mustard seeds: 1 tsp
• Curry leaves: 8-10
• Green chilies: 2, finely chopped
• Onion: 1 medium, finely chopped
• Tomato: 1 small, finely chopped
• Carrot: 1/2, grated
• Green peas: 1/4 cup (fresh or frozen)
• Capsicum: 1/2, finely chopped
• Roasted peanuts: 2 tbsp
• Lemon juice: 1 tbsp
• Coriander leaves: 2 tbsp, finely chopped
• Salt: As per taste
• Oil: 1 tbsp (use olive oil or any cold-pressed oil for a healthier option)

Preparation Steps

1. Prepare the Poha
   • Rinse the poha under running water for 2-3 minutes.
   • Drain the water completely and let it rest. Add turmeric powder to the poha and gently mix to coat it evenly.
2. Heat the Oil
   • In a large pan, heat oil on medium flame.
   • Add mustard seeds and allow them to splutter.
3. Sauté Aromatics
   • Add curry leaves and green chilies. Sauté for a few seconds until fragrant.
   • Add the chopped onions and cook until they turn translucent.
4. Add Vegetables
   • Add the tomatoes, grated carrots, green peas, and capsicum.
   • Stir well and cook for 3-4 minutes until the vegetables are tender.
5. Mix the Poha
   • Add the prepared poha to the pan and mix gently with the vegetables.
   • Ensure all ingredients are combined evenly.
6. Finish with Garnishes
   • Add salt as per taste and stir well.
   • Turn off the heat, squeeze in fresh lemon juice, and garnish with roasted peanuts and coriander leaves.
7. Serve Warm
   • Serve the nutritious veg poha warm with a side of mint chutney or plain yogurt for an added boost of probiotics.

Nutritional Information (Per Serving)

Health Benefits of Vegetable Poha

1. Rich in Complex Carbohydrates
   Poha is an excellent source of complex carbohydrates, providing sustained energy throughout the day.
2. Packed with Fiber
   The inclusion of vegetables like carrots, peas, and capsicum boosts fiber content, aiding digestion and promoting gut health.
3. Good Source of Iron
   Flattened rice is naturally rich in iron, making it beneficial for individuals with anemia or low iron levels. Squeezing lemon juice enhances iron absorption.
4. Low in Calories
   With just 210 kcal per serving, this poha recipe is ideal for weight management without compromising on taste.
5. Heart-Healthy Fats
   The use of olive oil and roasted peanuts provides heart-healthy unsaturated fats.
6. Boosts Immunity
   Turmeric and fresh vegetables in the recipe contribute antioxidants and essential vitamins like Vitamin C, which strengthen the immune system.
7. Quick to Digest
   Poha is light on the stomach, making it a perfect choice for people recovering from illness or those looking for a gentle breakfast option.

Conclusion

Vegetable Poha is more than just a breakfast dish—it’s a wholesome meal that fits effortlessly into your diet plan. Whether you’re a busy professional, a fitness enthusiast, or someone looking to embrace healthy eating, this poha recipe is a flavorful way to start your day. Adding fresh vegetables to Vegetable Poha increases fiber intake, which supports digestion and weight loss, as explained by Harvard T.H. Chan.

Try this recipe today and fuel your body with the goodness of balanced nutrition, vibrant vegetables, and delicious flavors.

For more such health-focused recipes, stay tuned to Nutricop’s blog. Your journey to a healthier lifestyle starts with every small step, and a plate of nutritious poha is one delicious step forward!

Want a personalized diet plan for weight loss or better digestion? Get a customized meal plan from our experts Contact us now.