Poha

Rise and Shine with the Perfect Ayurvedic Poha Recipe!

Poha, a light and wholesome Ayurvedic breakfast, blends simple ingredients for nourishment, balance, and vitality

Health Benefits as per Ayurveda

Poha is light on the stomach and promotes efficient digestion, making it suitable for all doshas. When prepared with appropriate ingredients, it can balance Vata (with ghee), Pitta (with cooling herbs), and Kapha (with spices like cumin). Fresh vegetables and poha’s natural simplicity enhance vitality and energy. Mild spices like cumin and ginger aid in maintaining a healthy digestive fire. The combination of poha with ghee and vegetables provides sustenance while keeping the mind calm and focused. Ingredients like turmeric and fresh coriander have cleansing and immunity-strengthening properties. Promotes clarity of mind and calmness, aligning with Ayurvedic principles of sattvic eating.

Nutritional Value

Poha is low in calories and fat, making it a light and nutritious option for breakfast or snack.Flattened rice provides carbohydrates for energy, while vegetables add vitamins, minerals, and fiber to the dish.

Flattened Rice: Light, easy to digest, and provides instant energy.

Ghee: Lubricates joints, supports brain health, and enhances absorption of nutrients.

Carrot and Peas: Add fiber, vitamins, and minerals, increasing prana.

Turmeric and Ginger: Anti-inflammatory and digestion-enhancing.

Cumin Seeds: Balances Vata and Kapha, aiding in digestion.

Ingredients:

  • 2 cups flattened rice (poha)
  • 1 tablespoon ghee (clarified butter)
  • 1 teaspoon cumin seeds
  • 1 teaspoon grated fresh ginger
  • 1/4 teaspoon turmeric powder
  • A pinch of asafoetida (hing)
  • 1 medium carrot, grated or finely chopped
  • 1/2 cup green peas (fresh or steamed)
  • 2 tablespoons freshly grated coconut (optional)
  • Fresh coriander leaves, chopped, for garnish
  • 1 lemon, cut into wedges
  • Salt to taste

Preparation Time: 10 minutes

Cooking Time: 10 minutes ‘

Total Time: 20 minutes

Instructions:

  • Prepare Poha:
    • Rinse the poha in a colander under running water for 10-15 seconds.
    • Drain and set aside, ensuring it becomes soft but not mushy.
  • Heat Ghee:
    • Heat ghee in a pan over medium heat.
  • Add Spices:
    • Add cumin seeds and allow them to splutter.
    • Stir in grated ginger, asafoetida, and turmeric powder. Sauté for 30 seconds.
  • Cook Vegetables:
    • Add chopped carrots, potatoes, and green peas.
    • Cook for 5-7 minutes until tender, stirring occasionally.
  • Combine Poha:
    • Add the softened poha to the pan. Mix gently to combine with the vegetables and spices.
  • Season and Garnish:
    • Sprinkle salt as needed and mix well.
    • Garnish with freshly grated coconut and chopped coriander leaves.
  • Serve:
    • Serve warm with a lemon wedge on the side for a tangy twist.

Accompaniments

  • Serve hot poha with lemon wedges on the side for a tangy flavor boost.
  • Coconut Chutney: The cooling and nourishing properties of coconut chutney complement the warmth of poha.
  • Yogurt: A side of fresh yogurt balances the flavors and adds a creamy texture to the meal.
  • Herbal Tea: A soothing drink that balances the meal.
  • Fresh Fruit: Seasonal fruits like papaya or pomegranate complement the dish.
  • Chutney: Coconut or coriander chutney adds extra flavor.

Dosha-Specific Tips

  • Vata: Use ghee for cooking to provide warmth and lubrication. Add warming spices like ginger or black pepper for Vata balance. Add boiled potatoes and slightly increase the amount of ghee for grounding. Avoid raw coconut if digestion is weak.
  • Pitta: Opt for cooling ingredients like cilantro or mint. Skip green chilies and use cooling vegetables like cucumber as a side.
  • Kapha: Use minimal oil and favour lighter vegetables like carrots and peas. For Kapha balance, add spices like cumin and coriander—Minimise ghee and potatoes. Add more light vegetables like spinach or cabbage.

Tips and Ideas

  • Use Fresh, Seasonal Vegetables: Incorporate seasonal vegetables like beans, broccoli, or zucchini to enhance nutrition and maintain freshness.
  • Rinse Poha Properly: Rinse the flattened rice gently and avoid soaking for too long to prevent it from becoming mushy.
  • Add Ghee for Enhanced Digestion: Use a small amount of ghee as it aids digestion, balances Vata, and adds a rich flavor.
  • Incorporate Nuts and Seeds: Add roasted peanuts, almonds, or sesame seeds for a crunchy texture and extra protein and healthy fats.
  • Lemon Juice for Flavor: A squeeze of fresh lemon juice not only enhances taste but also improves iron absorption from the poha.
  • Make it Protein-Rich: Add cooked moong dal or sprouted beans for an extra protein boost, making it more filling and nutritious.
  • Adjust Spices According to Dosha: Vata: Add more ghee and reduce spices. Pitta: Add cooling herbs like coriander and reduce ginger or omit chili. Kapha: Increase spices like cumin and ginger to enhance metabolism.
  • Serve with Coconut Chutney: Pairing poha with coconut chutney provides a cooling and flavorful contrast.
  • Mindful Eating Practice: Enjoy poha slowly, savouring each bite, to promote better digestion and a calm mind.
  • Storage Tip: Poha is best enjoyed fresh, but leftovers can be stored in the refrigerator for up to a day and reheated gently with a splash of water.