By: Dr. Kaviraj Khialani – Celebrity Master Chef.
Poha is also known as flattened rice and is a wholesome meal as well it is not only a good source of carbohydrates but also packed with iron, rich in fiber and a good source of anti-oxidants as well. However, it doesn’t contain any protein as such but we recommend to add a few peanuts while making Poha to balance the nutrient levels.
Poha is also a gluten free ingredient which makes it versatile in being used in kitchen and bakery as well. There are various thoughts by people when it comes to consuming Poha in our diets while some say that it does add in calories along with being rich in carbs and average in fiber, oats seem to be scoring slightly more on the protein score as compared to Poha, it is also recommended that those of us who are on a weight loss program may limit the consumption of Poha or take it once in a while for a change.
Poha is also said to be a good probiotic food as well since these rice products are made after parboiling the paddy and in the sun drying it for few hours before being beaten up or flattened to convert them into our Poha. If we speak about indian breakfast menus we do have it all the time and it is widely consumed all over the country in a variety of recipes and modified version as well.
Let us check out a few simple- easy and slightly different recipes with POHA:
Recipe-1] CHEESY ITALIAN POHA
Ingredients
- Poha/ flattened rice- 1 and a half cup.
- Oil-1 tsp
- Butter-1 tsp
- Onion- 1 small finely chopped
- Green chili- 1 no chopped
- Garlic- 1 tsp chopped
- Green capsicum- ½ no cut into cubes Fresh button
- mushrooms- 4-5 cut 1 x 2
- Carrot-1/2 no cubes/grated
- Salt and crushed
- black pepper to taste Mixed herbs- ½ tsp
- Chili flakes- ½ tsp
- Fresh cream-2 tbsp.
- Cheese- 2 tbsp. grated
- Parsley/ coriander- 2 tbsp. chopped
Method:
1. Clean the Poha and place it in a colander and wash it a couple of times under running water, drain the water well and allow the Poha to rest for 10-12 mins. 2. Heat oil and butter in a pan, add in the garlic, chili and onions and saute them well for a minute, add in the choice of vegetables or we can also use sliced chicken sausages, boiled eggs, sliced chicken salami or even bacon for that matter/ we also use boiled chicken cubes at times to make it as a variation. 3. Add in the salt, pepper, herbs and chili flakes to taste and ¼ cup water just to ensure the mixture is not too dry in the pan. 4. Add in the washed Poha and mix it well into the veggies and cover and simmer it for 3-4 mins allow to cook in steam. 5. Now add in the cream and grated cheese and mix it in lightly and it will be a slightly moist texture at this stage in the pan, cover and simmer for another 4-5 mins and serve hot garnished with fresh herbs, olives, cheese, chili flakes etc.
Recipe-2] TEX-MEX POHE
Ingredients
- Poha/flattened rice- 1 and a half cups
- Oil-1 tsp Butter- 1 tsp
- Garlic- 1 tsp chopped Onion- 1 small chopped
- Green chilies- 2 tsp chopped
- Tomatoes- 1 medium sized chopped
- Boiled rajma/ kidney beans-1/2 cup
- Boiled sweet corn-1/2 cup
- Green capsicum-1/2 no cut into small cubes.
- Salt and crushed
- black pepper to taste
- Mixed herbs-1/2 tsp
- Chili flakes-1/2 tsp or use mexican spice mix- 1 tsp
- Red chili sauce- 1 tsp
- Tomato ketchup-2 tsp
- Coriander-2 tbsp.
- chopped Roasted crushed peanuts-2 tbsp.
- Lime juice-2 tsp add and serve hot.
Method:
1. Clean the Poha and place it in a colander and wash it a couple of times under running water, drain the water well and allow the Poha to rest for 10-12 mins. 2. Heat oil and butter in a pan, add in the garlic, chili and onions and saute them well for a minute and add in the corn, capsicums, boiled rajma- we can also use non-veg ingredients here as per choice like leftover chicken tikka slices, or seekh kababs, shredded double fried eggs, at times I also use baked beans in tomato sauce for this recipe, also add in seasonings, herbs, chili flakes and saute for 1 min. 3. Add in the sauces and ¼ cup water to maintain a little moisture in the pan, add in the washed and drained Poha and give it a nice mix into the ingredients, cover and simmer for 4-5 mins allow to cook in steam. 4.Add in the sauces and stir it well, cover and cook for another 2-3 mins and then serve hot, garnish with roasted crushed peanuts and coriander leaves, jalapeno peppers, cheese.
Recipe-3] MAKKAI MASALA POHA
Ingredients
- Poha/ flattened rice- 1 and a half cup
- Oil- 2 tsp
- Curry leaves- 8-10 no
- Green chilies-2 chopped
- Cumin seeds- ½ tsp
- Mustard seeds-1/2 tsp
- Slit red chilies- 2 no
- Onion-1 med size chopped
- Tomato- 1 med sized chopped
- Ginger-2 tsp chopped
- Salt and pepper powder to taste
- Turmeric powder- ½ tsp
- Red chili powder-1/2tsp
- Coriander powder-1 tsp
- Garam masala powder-1/4 tsp
- Water-1/2 cup
- Sweet corn-1 cup boiled
- Coconut-1/4 cup fresh or 2 tbsp. desiccated.
- Green capsicum-1/2 no cut into small cubes
- Sprouts-1 cup
- Coriander leaves-2 tbsp. chopped
- Lime juice- 2 tsp add and serve hot.
Method:
1. Clean the Poha and place it in a colander and wash it a couple of times under running water, drain the water well and allow the Poha to rest for 10-12 mins. 2. Heat oil in a pan add in the ingredients for the tadka starting with curry leaves, red chilies, green chilies, cumin, mustard, ginger and saute them for a few seconds, add in the onion and cook until light pink, add in the tomatoes and powdered spices and little water and allow the masala to cook for 2-3 mins. 3. Now add in the boiled corn, capsicums along with any other choice of vegetables/non-veg as desired into the masala along with coconut and allow to cover and cook on low flame for 2-3 mins. 4. Add in the drained Poha, coriander leaves and give it all a nice mix, cover and simmer for another 4-5 mins and serve hot adding a splash of fresh lime juice.
Recipe-4] CHATPATA POHA TIKKIS
Ingredients
- Poha/flattened rice- 1 cup Boiled and grated
- sweet potato- 1 cup
- Oil-2 tsp
- Cumin seeds- 1 tsp
- Ginger-garlic- green chili paste- 1 tbsp.
- mix Onion-1 small chopped
- Salt and pepper to taste
- Red chili powder-1/2 tsp
- Coriander powder-1 tsp
- Chaat masala-1/2 tsp
- Roasted and crushed peanuts-2 tbsp.
- Coriander leaves- 2 tbsp.
- chopped Breadcrumbs/maida -1/4 cup for binding/coating as needed.
- Oil to shallow/deep fry as needed
Method:
1. Clean the Poha and place it in a colander and wash it a couple of times under running water, drain the water well and allow the Poha to rest for 10-12 mins. 2. Heat oil in a pan add in the cumin, ginger-garlic-chili paste, onions and saute for 1 min, add in the sweet potato, Poha and all powdered masalas, salt and pepper to taste and mix well. 3. Cover and cook the mixture on a low flame for 4-5 mins turn off the flame add in the crushed peanuts, chopped coriander leaves, add a little breadcrumb to help in binding if needed and mix, remove onto a flat open plate or thali and cool for a few mins. 4. Apply oil on the fingers and hands and while the mixture is still warm divide the mixture into 8-10 portions and shape them each into ½ inch thick round flat tikkis and either shallow fry or deep fry with a light coating of maida/ breadcrumbs and serve it hot with chutney/tomato ketchup.
Recipe-5] BADAMI POHA PHIRNI
Ingredients
- Poha/ flattened rice- 1/2 cup powdered along with 2 tbsp. almonds.
- Ghee- 2 tsp
- Green cardamom -2-3 no
- Brown sugar/grain sugar/organic coconut sugar- as per taste
- Soy milk/ regular milk- 2 and a half cups
- Mava- 2 tbsp. grated- optional
- Dates- 2- 3 no finely chopped.
Method:
1. Prepare the Poha and almond powder and keep aside. 2. Heat up the milk in a thick bottomed pan and add in the green cardamom, add in the ghee and sugar of your choice and to taste and mix well, add in the Poha almond powder mix and stir constantly and allow to cook on low flame for 10-12 mins. 3. Add in the chopped dates and simmer for another 6-8 mins and turn off the flame once the mixture gets a proper coating texture on the back of a tablespoon, allow to cool for few mins. 4. Dish out the badami Poha phirni into small dessert bowls add more nuts if desired, I also like to layer this dessert with fresh fruit like mango/kiwi/ berries or even by adding in some custard apple pulp to it, chill for a couple of hours and garnish with a few sliced nuts and serve.
