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5 from 3 votes

Vegetable Poha | Diet Poha

A healthy low carbs breakfast made with vegetables , sprouts and flattened rice.
Course Breakfast, Tiffin
Cuisine Indian
Keyword Bachelor's Cooking, Diet, Gluten Free, Healthy
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 People
Calories 185kcal
Author Muktha H S

Ingredients

  • 1 cup Poha / Flattened Rice , Thick or Medium variant refer notes
  • 1 Onion , medium size , chopped
  • ¼ cup Green peas , fresh or frozen
  • cup Carrot , chopped
  • ¼ cup French beans , chopped
  • ¼ cup Capsicum , chopped
  • ¼ cup Potato , chopped
  • cup Cabbage , chopped
  • ½ cup Moong bean sprouts
  • 2 no's Green chillies, chopped
  • 2 Sprig Curry leaves
  • ½ teaspoon Ginger ,grated
  • 1 ½ tablespoon Coconut Oil or any cooking oil , unrefined
  • ½ teaspoon Mustard Seeds
  • ½ teaspoon Jeera seeds /cumin seeds
  • 1 teaspoon Chana Dal
  • 1 teaspoon Urad Dal
  • 1 tablespoon Peanuts
  • ½ teaspoon Turmeric Powder
  • ¼ teaspoon Hing / Asafoetida
  • 1 teaspoon Rock Salt / Sendha Namak or as required
  • 1 tablespoon Coriander leaves , chopped
  • 1 tablespoon Lime juice

Instructions

  • Rinse poha 2-3 times and set aside for 10 minutes. Let water drain completely.
  • Whilst clean and wash all vegetables , chop and keep it ready .
  • Heat oil in a kadai / deep pan , add mustard seeds , jeera seeds allow it splutter.
  • Add peanuts , Chana dal , urad dal and fry till it turns brown.
  • Throw in curry leaves , green chilies and grated ginger , saute for 30 seconds.
  • Add chopped onions , turmeric powder , asafoetida and saute till onions turns translucent.
  • Now add in green peas and all vegetables , add ½ teaspoon of salt and cook on medium heat until vegetables are cooked. Just make sure green peas and potatoes are well cooked , if other vegetables are cooked to 75% its fine.
  • Now add in ½ cup of moong sprouts and mix well everything.
  • Add poha , salt to taste and mix well everything.
  • Cook for 4-5 minutes on medium heat. You can also close lid and cook , if you want. I have not used closed lid here because steam falls on cooked food and may make poha mushy.
  • Turn off the stove , squeeze lime juice , add chopped coriander leaves , mix well everything and serve hot.

Video

Notes

  • Three variants of poha are available in market , thick , medium and thin. Thick variant needs to be soaked for about 4-5 minutes , medium variant can be just washed and used. Don't use thin variant Poha here.
  • You can add as much as vegetables you wish , there is no actual measurement for this. With this measurement of veggies there would be balance in taste with poha to vegetables ratio.
  • As this recipe is specially for diet , I have said unrefined coconut oil for cooking. You can use any cooking oil of your choice. You can also reduce on the amount of oil to ½ - 1 Tbsp 

Nutrition

Calories: 185kcal