Mixed Vegetable Red Poha (Flattened Red Rice) Recipe


 

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)

This slideshow requires JavaScript.

 

Method : 

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

 

 

 

Raw Mango Poha (Flattened Rice Flakes) – Two Versions And A Bonus Recipe


The good news is that poha is gluten-free and it is full of nutrition. I did not know that it is also a good pre biotic and probiotic food. Sangeeta Khanna is a Delhi based food and nutrition consultant and a very versatile food blogger (No, not the fashionable sorts). Her blog is informative as well as a treasure chest of easy to make healthy recipes. It is from her posts I came to know about the probiotic qualities of poha (flattened rice flakes).  The microbial flora, generated after parboiling and fermentation in the process of making flattened rice, provides superior food value as well as partially digested proteins and carbohydrates. (Thank you for this valuable information dear Sangeeta. )

Poha has been a part of our daily meals since childhood and we make various versions of it from matar poha, kanda poha (onion poha), batata poha (with potatoes), dadpa poha, poha with mixed veggies, dahi poha or tak poha (with buttermilk), doodh poha (with milk)  or the healthy toasted chivda mixture with peanuts, curry leaves, roasted gram etc as a snack but today I will share two very different recipes with raw mango. I used a raw mango which was in a hurry to ripen and had a very delightful flavour and sweet-sour taste. I love mangoes in any form and use it raw as well as cooked in variety of dishes. Green raw mango is full of B vitamins, Vitamin A and Vitamin C  which is highly beneficial in strengthening the immunity system of the body. It of course has great taste and many curative properties too. It is also a good source of calcium, potassium and dietary fiber. You can make a  variety of pickles, aam panna (drink), chutney (with mint and coriander or coconut), salsa, or toss it in salads, rice, poha, daal (amti) as a souring agent and for flavour. Many local indian cuisines use raw mango in food preparations. Manhi from Himachal Pradesh is one such side dish.

What you can do with ripe mangoes, apart from eating them with total passionate devotion, is mind-blowing.

 Kairi Poha or Raw Mango poha ( version 1 ) 

 

You will need :

Poha (Flattened/beaten rice) – 100 gms (I’ve used Just Organik rice poha)

Raw mango/ kairi/ ambiya – 1 small  diced in small cubes ( I used the one which was firm, green but slightly ripening. It had a slight sweetness to the basic sour flavour)

Red onion – 1/4 cup (optional)

Asafoetida (Hing) – 1 pinch

Mustard Seeds – 1/4 teaspoon

Dry Urad daal- 1/2 teaspoon

Dry chana daal – 1/4 teaspoon

Fresh Curry leaves – 4-5

Whole red chili – 1 small

Turmeric Powder – 1/4 teaspoon

Salt – to taste

 

Fresh coriander leaves – For garnish

Grated coconut (fresh) – For garnish (optional)

Oil – 1 tablespoon ( I used Olive Oil)

Lemon – To squeeze the juice as garnish if desired

 

Method –  

Take clean poha in a sieve or colander and wash it under running filtered water. Gently puff it a few times. Set it aside. fluff it wit ha fork or fingers to keep them from sticking together.

Heat the oil in pan. Keep the flame on low.

Add mustard seeds, urad dal, chana dal. When the seeds begin to splutter add curry leaves, red chili  and finely chopped onion (optional) If not adding onion then add raw mango and poha and stir. If adding onions, let them become translucent before adding raw mango pieces and poha.

Add salt, turmeric powder and stir well. ( You can use little red chili powder and chopped green chilies too. It all depends on what flavour you prefer. )

Keep it covered for five minutes and remove the lid. Stir gently and add chopped fresh coriander leaves. Mix.

Take it out in a serving bowl, top up with some fresh coconut if you like it and squeeze some lemon juice if required. Eat when its hot and fragrant.

Mango Poha  ( Version 2 ) – A summer Salad

This recipe was originally posted at Healthfood Desi videshi by Sangeeta Khanna) . She used ripe mango while I just changed it to the sightly ripe raw mango.

This one is a delicious salad and can be assembled in a jiffy. I loved the taste of the rawness of the mango in this. Perfect cooling meal for summer days and for days when either you don’t want to churn up a full meal or want to give your tummy a small break from all the spicy meals you have devoured. The poha as I said earlier, is gut friendly and often helps it to calm down.

Ingredients – 1 cup poha

Raw mango (slightly ripening) –  1/2 cup cut into small cubes

Red onion – 1 small, chopped roughly

Fresh coriander greens – 4 tablespoon

Red chili powder – A pinch or (finely chopped fresh green chilli as i used)

Raisins – 8-10 ( I didn’t put peanuts)

Salt and pepper to taste

Dash of lime juice

The idea is to balance the heat from chillies, the sweetness and sour flavour from mangoes and the hotness of red onions, as Sangeeta mentioned in her recipe. Adding raisins replaced the use of sugar for me.

Method –

Take clean poha in a colander or sieve and wash it properly under filtered water. Keep aside to drain.

If using the thick variety or the brown one you will need to keep it for a longer duration.  Fluff it up a bit to keep the flakes separate.

Meanwhile chop onions and put them in the mixing bowl. Dice mango into small cubes, cut coriander greens and green chilli and add to the onions.

Now, add the soaked poha, salt, pepper, raisins and mix well. Taste a little to adjust the flavours.

This recipe is no fuss, no cooking required  kind and is delicious to say the least. The fresh flavours of all the ingredients make it a really winner.

Serve it at room temperature and immediately after preparing. The cold pieces of sweet sour mangoes taste divine with mushy raisins and smooth poha.

Do try. It can’t get easier than this and the sinful taste of raw mango drizzled with just the right amount of red chili or cayenne pepper is simply divine.

Bonus Recipe 😀

As an added bonus I am having Dahi poha (Curd Poha) too. Blame it on the weather and Delhi belly. Here is a quick recipe for that too.

1/2 cup flattened rice or poha

1 cup beaten curd (preferably homemade)

salt – to taste

mustard seeds – 1 teaspoon

fenugreek seeds – 1/4 teaspoon

curry leaves – 5-6

Whole red chili or fresh green chili broken in two pieces  – 1 medium

Oil – 1 teaspoon

Freshly grated ginger 1/2 inch

 

Prepare poha like you did for previous two recipes. Take fresh curd in a large big bowl and beat it with a little salt (to taste). No lumps should stay. If it’s too thick you can add a little water, tak(buttermilk) or cold milk) to make it just the right consistency.

The poha soaks up the curd so keep the proportions in mind. Curd should be double the amount of soaked poha.

Now add the soaked and drained poha to it and mix well. Add freshly grated ginger.

In a small cast iron/iron skillet heat some oil and add mustard and fenugreek seeds. When they sputter, turn off the heat , add curry leaves and red/green chilli. immediately pour the tempering on the curd rice and cover so that the flavours seep into the preparation. Keep for 5 minutes , open and stir well.

You can keep it in fridge for it to chill or use chilled curd to make it. It tastes best when cold.

This is a perfect comfort food.

Make Flattened/beaten rice flakes a part of your daily food. Explore the possibilities of making it more exotic and flavourful. Do share your experiences with us.