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Vegetable Poha

Name: Vegetable Poha
Cuisine: Indian

Global • Eggetarian

210

kcal

Protein

38g

Carbs

Fat

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How to Make Vegetable Poha (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

easy

Vegetable Poha is a cherished Indian breakfast dish, celebrated for its lightness, nutrition, and comforting flavors. Originating from Maharashtra, this humble preparation features flattened rice (poha), gently sautéed with fresh vegetables, aromatic spices, and a tempering of mustard seeds, curry leaves, and peanuts. Poha’s soft texture and vibrant medley of veggies make it a delight for the palate, while its ease of preparation has made it a household staple across India. Poha is not only a quick breakfast but also a popular choice during festivals like Diwali and Ganesh Chaturthi, when families seek nutritious, sattvik (pure) options for morning meals. Its adaptability means every region adds its unique touch—from the spicy Indori poha with sev to the classic Kanda Poha of Maharashtra. Including vegetables like carrots, peas, and capsicum not only boosts nutrition but also adds color and flavor, making Vegetable Poha a wholesome and satisfying start to your day. Loved by all age groups, Vegetable Poha is a perfect balance of taste and health, ideal for busy mornings, light brunches, or even as a tiffin snack. Its gentle spices and aromatic tempering evoke memories of home-cooked meals, making it a heartwarming dish that brings families together around the breakfast table.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 1 medium bowl (approx. 200g))

1 cup Poha (flattened rice) (medium or thick variety)
1 small, finely chopped Onion (pyaaz)
1/4 cup Green peas (matar)
1 small, diced Carrot (gajar)
1/4 cup, chopped Capsicum (shimla mirch)
2 tablespoons Peanuts (moongphali)
1/2 teaspoon Mustard seeds (rai)
8-10 Curry leaves (kadi patta)
1, finely chopped Green chili (hari mirch) - optional
1/4 teaspoon Turmeric powder (haldi)
to taste Salt (namak)
1 tablespoon Lemon juice (nimbu ras)
2 tablespoons, chopped Fresh coriander leaves (hara dhania)
1 tablespoon Oil (use cold-pressed for health)

Instructions

1
Place poha in a sieve and rinse gently under running water. Let it sit for 5 minutes to soften. Fluff with a fork and set aside.
5 minutes
Do not over-soak poha to prevent it from becoming mushy.
2
Heat oil in a heavy-bottomed kadhai or pan. Add peanuts and roast on medium flame till golden. Remove and set aside.
3 minutes
Roasting peanuts enhances their crunch and flavor.
3
In the same oil, add mustard seeds. Once they splutter, add curry leaves and green chili. Sauté for a few seconds.
2 minutes
Add curry leaves carefully to avoid splattering.
4
Add chopped onions. Sauté until translucent. Then add carrots, green peas, and capsicum. Cook for 3-4 minutes until veggies are tender yet crisp.
6 minutes
Do not overcook vegetables to retain nutrients and crunch.

Why This Dish is Healthy

This dish uses minimal oil, nutrient-rich vegetables, and no refined sugars, making it perfect for weight management and heart health. Poha is gluten-free, easy to digest, and ideal for those seeking a light yet filling meal. Fresh lemon juice boosts vitamin C content and aids iron absorption. Its balanced macros and wholesome ingredients make Vegetable Poha a top choice for a healthy Indian breakfast.

Vegetable Poha is naturally low in fat and provides complex carbohydrates from poha (flattened rice), making it a sustained energy source for breakfast. The inclusion of fresh vegetables like carrots, peas, and capsicum adds dietary fiber, vitamins (A, C, and K), and minerals like iron and potassium. Peanuts contribute plant-based protein and healthy fats, while minimal oil keeps overall calories in check. Turmeric and curry leaves offer antioxidants, supporting immunity and digestion.

Pro Tips

💡Tip 1: Always use medium or thick poha for best texture.
💡Tip 2: Add a pinch of sugar for a subtle sweetness if desired, as done in some Maharashtrian homes.
💡Tip 3: Garnish with fresh grated coconut for added flavor and nutrition.

Storage & Serving

Vegetable Poha is best enjoyed fresh, but can be stored in an airtight container in the refrigerator for up to 24 hours. Reheat in a pan or microwave before serving. Avoid freezing as the texture may become mushy.

Best served: Breakfast or Lunch