Poha
State: Maharashtra
Community: Indian
Also known as (other names): Pohe
Introduction
Poha is a light, fluffy dish made with flattened rice seasoned with onions, potatoes and warming spices. The earthy turmeric gives it a bright yellow hue and the fresh green chilis add just the right amount of spice.
![](http://nutritioninformatics.info/wp-content/uploads/traditional-poha-by-jyoti-kumari.jpg)
Details of ingredients and their amounts
Ingredient | Household Measurement | Amount (in cups/spoons) | Amount (in gm/ml) |
Rice Flakes | 1 small katori | 40 | |
Peanut | 5-10 | 10 | |
Parsley | 1/2 small katori | 15 | |
Onion | 1/4 small katori | 30 | |
Lemon juice | 1 tsp | 5 | |
Oil | 2 tsp | 10 |
Method of Preparation:
- To the strainer, add flattened rice (poha). Rinse it under running water until it turns soft.
- To check if it’s done, press a flake between your thumb and index finger, it should break easily.
- Add turmeric and 1/2 teaspoon salt to the poha to combine. Set it aside while you make the tempering in the pan.
- Heat oil in a pan on medium heat. Once the oil is hot, add the mustard seeds and let them pop.Then add the peanuts and saute for a minute or two until they start turning brown
- Then add the chopped onion, green chili and parsley, peanut . Cook for 2 minutes until the onions soften
- Then add in the rinsed poha and toss to combine..
- And then cover the pan with a lid and turn heat to low. Let it be like that for 2 minutes. Then turn off the heat.
Nutritive Value of the recipe
Ingredient | Amount | Energy (kcal) | Carbs (gms) | Protein (gms) | Fat (gms) | Iron (mg) | Calcium (mg) | Vitamin A (mcg) | Vitamin C (mcg) |
Rice flakes | 40 g | 141 | 30.7 | 3 | 0.46 | 1.78 | 3.68 | ||
Onion | 30 g | 16 | 3.48 | 0.55 | 0.05 | 0.16 | 5.98 | 0.33 | 3.3 |
Lemon juice | 5 g | 2 | 0.35 | 0.02 | 0.04 | .01 | 1.13 | 0.13 | 2.4 |
Peanut | 10 g | 83 | 1.73 | 2.4 | 3.96 | 0.34 | 5.4 | 2.2 | |
Parsley | 15 g | 10.9 | 1.41 | 0.8 | 0.17 | 0.82 | 43.2 | 406 | 19.9 |
Oil | 10 g | 90 | |||||||
TOTAL | 300 | 37.67 | 6.77 | 4.68 | 3.10 | 59.36 | 102.16 | 25.6 | |
TOTAL PER SERVING | 300 | 37.67 | 6.77 | 4.68 | 3.10 | 59.36 | 93.42 | 1414 | |
% CONTRIBUTION OF MACRONUTRIENTS TO TOTAL ENERGY | 12% | 5.3% | 99.4% |
Final Yield of Recipe
Total Weight (in gms) | Total Volume (in cups/spoons) | Total yield | Serving size |
200 | 1 medium bowl | 1 | 1 medium sized katori |
Nutrients present:
Vitamin C, Calcium, FibreSuitability of Recipe:
Poha is easy to prepare , As Rice flake is good source of iron and while preparing poha Lemon can be added which is source od Vit-C & hence it will help in absorption of iron. A Variety of vegetables can b added to improve its nutritional value as well as platability.
![](http://nutritioninformatics.info/wp-content/uploads/modified-poha-by-jyoti-kumari2.jpg)
Name of the modified recipe
Poha with whole bengal gramDescription of Recipe
IDENTIFY THE INGREDIENTS/COOKING METHOD THAT MAY BE MODIFIED:
In poha, in addition, peas or bengal gram or either Iron cam also be added.
Details of ingredients and their amounts
Ingredient | Household Measurement | Amount (in cups/spoons) | Amount (in gm/ml) |
Rice Flakes | 1 small katori | 40 | |
Peanut | 5-10 | 10 | |
Parsley | 1/2 small katori | 15 | |
Onion | 1/4 small katori | 30 | |
Lemon juice | 1 tsp | 5 | |
Oil | 2 tsp | 10 | |
Bengal gram whole | 1/4 small katori | 15 |
Method of Preparation:
- To the strainer, add flattened rice (poha). Rinse it under running water until it turns soft.
- To check if it’s done, press a flake between your thumb and index finger, it should break easily.
- Add turmeric and 1/2 teaspoon salt to the poha to combine. Set it aside while you make the tempering in the pan.
- Heat oil in a pan on medium heat. Once the oil is hot, add the mustard seeds and let them pop.Then add the peanuts and saute for a minute or two until they start turning brown
- Then add the chopped onion, green chili and parsley , peanut and whole bengal gram and . Cook for 2 minutes until the onions soften
- Then add in the rinsed poha and toss to combine..
- And then cover the pan with a lid and turn heat to low. Let it be like that for 2 minutes. Then turn off the heat.
Nutritive Value of the recipe
Ingredient | Amount | Energy (kcal) | Carbs (gms) | Protein (gms) | Fat (gms) | Iron (mg) | Calcium (mg) | Vitamin A (mcg) | Vitamin C (mcg) |
Rice flakes | 40 g | 141 | 30.7 | 3 | 0.46 | 1.78 | 3.68 | ||
Onion | 30 g | 16 | 3.48 | 0.55 | 0.05 | 0.16 | 5.98 | 0.33 | 3.3 |
Lemon juice | 5 g | 2 | 0.35 | 0.02 | 0.04 | 0.01 | 1.13 | 0.13 | 2.4 |
Peanut | 10 g | 83 | 1.73 | 2.4 | 3.96 | 0.34 | 5.4 | 2.2 | |
Parsley | 15 g | 10.9 | 1.4 | 0.8 | 0.17 | 0.82 | 43.2 | 406 | 19.9 |
Bengal gram whole | 15 g | 43 | 5.9 | 2.81 | 0.76 | 1.02 | 6.94 | 25.8 | |
Oil | 10 g | 90 | |||||||
TOTAL | 343 | 43.26 | 9.58 | 5.44 | 4.12 | 66.24 | 127.96 | 25.6 | |
TOTAL PER SERVING | 343 | 43.26 | 9.58 | 5.44 | 4.12 | 66.24 | 127.96 | 25.6 | |
% CONTRIBUTION OF MACRONUTRIENTS TO TOTAL ENERGY | 14% | 7.5% | 11% |
Final Yield of Recipe
Total Weight (in gms) | Total yield | Serving size |
200 | 1 | 1 Medium katori |
Suitability of Recipe:
Whole bengal gram is good source of protein . During lactation women need protein