Poha (flattened rice – available at Indian grocery stores), Poha – is available in various thicknesses, and it is a very easily digestible form of raw rice and very popular across Indian households. All it need to be “ready to eat” is some liquid – hot or cold and seasoning. It is primarily used to prepare crunchy snacks, a south Indian dish called “Kanda Poha” (Onion Poha)or in light and simple fast foods and a variety of Indian dishes.
For the crunchy snacks, you would deep fry the Poha, flavour it with spices, add some fried nuts and ‘voila’ you have a perfect substitute for popcorn on the next movie night at home. It can also be a well-balanced nutritious “Meal in One” for kids and adults – Poha (iron) + mix vegetables (vitamins, minerals and fibre), and sprouts, soya nuggets or peanuts (protein) + plus the added flavour of spices and herbs and you are good to go.
Indians love Poha, and why not – it can be easily prepared, it is a nutritious dish because about 100g of raw Poha contains about 20mg of Iron (most vegetarians are always iron deficient and anaemic), Adding a squeeze of lemon juice to prepared Poha will aid in improving the absorption of the iron. Poha can be used in so many ways – softened Poha is a great way to add Iron when an infant is being weaned of breast or bottle milk. Poha is a source of the good carbohydrates, and it is gluten free and good for diabetics as it promotes slow release of sugars into ones bloodstream – thus keeping blood sugar levels stable
As with everything – each region of India has their own name for it, their own recipes, their own methods of cooking and the addition of their own regional and seasonal ingredients. These are a few of my tried, tested and tasty versions
Onion Poha
25ml oil
8-10 curry leaves
5ml mustard seeds
5ml fennel seeds
125ml finely chopped onion
1-2 dry green chillies (optional)
25ml finely chopped coriander
10ml ginger paste
2.5ml turmeric powder
45ml sesame seeds
125ml roasted peanuts
50ml desiccated coconut
5ml sugar
5ml salt
10ml lemon juice
75ml chopped tomatoes
50ml grated carrots
75ml water
500ml poha (flaked & dried rice)
50ml water (use as needed)
50ml finely chopped coriander leaves for garnish
10ml sesame seeds for garnish
Method
Poha
40 ml oil
6-8 curry leaves
5ml black mustard seeds
5ml crushed cumin seeds
125ml finely chopped onions
10 ml grated/minced ginger
1-2 green chillies (optional)
45 ml sesame seeds
125ml dry roasted peanuts
10ml Amchur (dry mango powder) or
10ml lemon juice
500ml poha (flattened rice)
75ml boiling water
45ml chopped coriander leaves
Method
Veggie Poha
25ml oil
8-10 curry leaves
5ml mustard seeds
5ml fennel seeds
50ml finely chopped onion
1-2 dry red chillies (optional)
25ml finely chopped coriander
5ml ginger & garlic paste
50ml finely chopped or grated tomatoes
50ml chopped mix peppers
50ml finely chopped cabbage
5ml sugar
5ml salt
10ml lemon juice
250ml poha (flaked & dried rice)
75ml water (use as needed)
50ml finely chopped coriander leaves for garnish
Method
Sweet Poha
20 ml ghee or butter
3-4 sticks of cinnamon
1-2 pods of cardamom
30ml sultanas (optional)
125ml of chopped almonds and cashews
500ml poha (flattened rice)
100ml milk boiled with 3-4 saffron strands, pinch of cinnamon powder, pinch of nutmeg and pinch of cardamom powder and 75ml castor sugar
20ml crushed pistachios
Method