I am a big fan of flattened rice or poha. Not just because it is a nutritious, complete meal but also because it is quick to make. You can make a variety of poha dishes with both red and white rice flakes. The red rice flakes are considered more nutritious than the white ones as they are a concentrated source of folic acid, vitamin B6, thiamine, magnesium, vitamin E and zinc. Adding veggies, soya nuggets or granules, nuts , sprouts or multi-grains makes it even more rich in nutrition.It is a good source of carbs too and is easy to digest. You can read more about it and try some other recipes here.
Parboiled, dried and flatted these rice flakes provide a healthy, quick cooking breakfast option. So, now that we all know how harmful the commercial white bread is why not shift to the indigenous options available to us? It is rich in fiber, low in gluten and diabetic friendly among other things. It helps to lower cholesterol too. So, doesn’t it make beaten rice flakes the healthiest food ever?
The russet colored red poha has a lovely nutty flavor. Apart from making regular poha from these beaten rice flakes you can also add them to smoothies, make vadai, cutlets, rolls, upma, laddoos, patties, idlis, kheer etc.
One can make dadpa poha, kanda poha, batata poha but here we have made simple mixed vegetable poha as part of the healthy breakfast series.
To make this you will need :
(For two large servings)
Dry Red Rice Poha – 1 Cup
Finely chopped French beans – 1/4 cup
Finely Chopped carrots – 1/4 cup
Fresh Green peas – 1/4 Cup
Finely chopped French Beans – 1/4 Cup
Small cubes of boiled potatos – 1/2 cup
Chopped Green chilies – 1 tablepoon
Chopped curry leaves – 1 tablespoon
Minced ginger -1 tablespoon
Chopped Red Onion – 1 cup
(You can add bell peppers and any other veggie you like)
Oil – 2 tablespoon
Mustard seeds – 1 teaspoon
Asafetida – a pinch or two
Lemon – 1
Coriander Greens – finely chopped 3 tablespoons
Grated fresh coconut – for garnishing
Roasted Peanuts – to toss (A handful)
Salt to taste
Turmeric Powder – 1 teaspoon
Sugar – 1 tablespoon ( optional)
I used Pro Nature Organic Red Poha for this recipe.
First take the dry poha in a colander and rinse it under filtered water. Keep aside it a sieve to puff up and soften. ( the time depends on the quality of the rice flakes. If they are thick ones, they may take long )
Now, Heat the oil in a wide pan and tip in mustard seeds and Hing (Asafetida). When the seeds start to crackle ass green chilies, curry leaves, red onion. Stir and let the onion soften a bit and become translucent. Keep the flame low.
Add the chopped veggies except boiled potatoes and cook them covered for a few minutes till they soften a little. ( You can add slightly steamed veggies too.)
Now add the boiled potato cubes, stir well and let everything cook for a while. Add a little salt to it to help in cooking.
Meanwhile, fluff up the poha with fingers and sprinkle turmeric powder, salt and red chili powder. Remember you have added some salt to the veggies too. We don’t want excess salt in it, do we?
Check the veggies for softness and if done , add this poha to them and lightly toss the mixture well till everything is mixed properly.
Add coriander leaves, minced ginger, sugar and keep it covered on low flame for a few minutes.
Taste for the spice levels and add anything required.
Switch off the flame and let the poha sit for some more time.
Now take it out in a serving bowl. Garnish with fresh coconut / coriander leaves / peanuts and serve hot. Squeeze some lemon juice t oget the most of the mutrients or have it with fresh home cultured curds.
I feel the nutty flavor of red poha gives this dish a unique taste over regular white poha.
Do give it a try and let me know if you liked it. Tell me how you use red rice poha.
Eat Healthy and Fresh. . This is Fig and Banana Smoothie that I had with Poha in my breakfast. Recipe coming soon.
Note – This version doesn’t have many veggies but the method is the same. 🙂 I was in a rush and forgot to click pix for the blog. Will update when I cook this again.
Don’t add Hing or asafetida for a gluten free version