Poha
West Indian • Vegetarian
How to Make Poha (Traditional & Healthy Version)
Poha, also known as flattened rice or chivda in various regions of India, is a beloved breakfast staple enjoyed across the country. Originating from Maharashtra and Madhya Pradesh, Poha has found its way into kitchens from Gujarat to Odisha, each region adding its unique twist. Its light texture, gentle flavors, and easy digestibility make it a popular choice for all age groups, especially as a wholesome morning meal. Traditionally, Poha is made by soaking flattened rice and sautéing it with onions, mustard seeds, curry leaves, turmeric, and a hint of green chili for a mild kick. The addition of roasted peanuts adds crunch, while fresh coriander and a squeeze of nimbu (lemon) bring brightness. Poha is especially favored during festivals like Diwali and Holi for its quick preparation and nourishing qualities, making it a comforting, home-style dish that brings families together. Whether served with a hot cup of chai or as a light tiffin during busy mornings, Poha’s subtle taste and customizable nature have made it a timeless classic in Indian cuisine. Its easy preparation, regional versatility, and health-conscious ingredients make it a must-try for anyone seeking authentic Indian breakfast recipes.
Ingredients(for 1 medium bowl (about 120g cooked Poha))
- 1 cup Poha (flattened rice) (use medium or thick variety for better texture)
- 1 medium, finely chopped Onion (pyaaz)
- 1, finely chopped Green chili (hari mirch)
- 8-10 Curry leaves (kadi patta)
- 1/2 tsp Mustard seeds (rai)
- 1/4 tsp Turmeric powder (haldi)
- 2 tbsp Roasted peanuts (moongphali)
- to taste Salt (namak)
- 1/2 tsp Sugar (optional, for balance) - optional
- 1 tbsp Oil (preferably cold-pressed or kachi ghani)
- 2 tbsp, chopped Fresh coriander leaves (hara dhania)
- 1/2, juiced Lemon (nimbu)
Instructions
- 1
Place Poha in a wide bowl and rinse gently with water 2-3 times. Drain and let it rest for 10 minutes to soften.
10 minutes
Do not over-soak; Poha should be soft yet hold shape.
- 2
Heat oil in a kadhai or tawa on medium flame. Add mustard seeds and let them splutter.
2 minutes
Mustard seeds add authentic flavor—wait until they pop.
- 3
Add curry leaves and green chili. Sauté for a few seconds until fragrant. Add chopped onions and cook until translucent.
4 minutes
Keep flame medium to avoid burning spices.
- 4
Add turmeric powder and roasted peanuts. Stir well to combine.
2 minutes
Turmeric gives Poha its signature yellow color.
Why This Dish is Healthy
This traditional Poha recipe is a healthy Indian breakfast due to its use of whole, unprocessed ingredients. Flattened rice is naturally gluten-free and easy to digest. The addition of peanuts provides healthy fats and protein, while onions, curry leaves, and coriander deliver dietary fiber and micronutrients. By avoiding deep frying and keeping oil minimal, this version supports heart health and aids in weight loss.
Poha is low in calories and fat, making it an excellent choice for weight management. It offers a balance of carbohydrates for energy and moderate protein from peanuts. Rich in iron, vitamin B, and antioxidants from curry leaves and coriander, Poha supports healthy metabolism and immunity. The use of minimal oil keeps saturated fat low, while the inclusion of lemon boosts vitamin C absorption, especially beneficial for vegetarians.
Pro Tips
- 💡Rinse Poha only until it softens; over-soaking makes it mushy.
- 💡For extra flavor, add a pinch of asafoetida (hing) with mustard seeds.
- 💡Garnish with grated coconut or pomegranate seeds for a festive touch.
Storage & Serving
Poha is best enjoyed fresh, but leftovers can be stored in an airtight container in the refrigerator for up to 24 hours. Reheat gently in a microwave or on tawa; sprinkle a few drops of water to retain softness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
| Protein | 4.0 g |
| Carbohydrates | 36.0 g |
| Total Fat | 6.0 g |
