Mixed Sprouts Poha is a light yet protein-packed breakfast or snack, perfect for those seeking a nutritious, low-calorie meal. Made with fluffy poha and wholesome mixed sprouts, this dish provides essential nutrients like fiber, protein, and vitamins. The subtle crunch from roasted peanuts combined with the fresh tang of lemon makes it a deliciously balanced and easy-to-prepare option for any time of day.
Health Benefits:
- High in Plant-Based Protein: The mixed sprouts provide ample protein, aiding muscle repair and growth.
- Rich in Fiber: Both poha and sprouts offer dietary fiber, promoting digestion and overall gut health.
- Low in Calories: This dish is light yet filling, making it an ideal snack or meal for weight-conscious individuals.
- Packed with Antioxidants: Onions, tomatoes, and fresh coriander provide a range of antioxidants, supporting immune health.
Nutritional Highlights:
- High in Protein: Thanks to the addition of mixed sprouts (e.g., moong, chana).
- Rich in Fiber: From both the poha (flattened rice) and the vegetables.
- Low in Calories: A perfect light meal or snack.
- Rich in Iron and Vitamins: Especially from sprouts, curry leaves, and vegetables.
- Gluten-Free: Ideal for those avoiding gluten.
Nutritional Information (Per Serving):
- Calories: 210
- Protein: 9g
- Fat: 7g
- Carbohydrates: 30g
- Fiber: 5g
- Iron: 10% of daily value
Ingredients:
- Medium-thick Poha (Flattened Rice): 1 ½ cups
- Mixed Sprouts: 1 cup (e.g., moong, chana sprouts)
- Onion: 1 medium, finely chopped
- Green Chilies: 1-2, slit lengthwise
- Tomato: 1 medium, finely chopped
- Carrot: 1 small, grated
- Turmeric Powder: ½ tsp
- Mustard Seeds: 1 tsp
- Curry Leaves: 8-10 leaves
- Cumin Seeds (Jeera): ½ tsp
- Peanuts: 2 tbsp, roasted
- Lemon Juice: 1 tbsp
- Salt: To taste
- Oil: 1 tbsp
- Fresh Coriander Leaves: 2 tbsp, finely chopped
- Water: For rinsing poha
Recipe Instructions:
- Preparing the Poha
Rinse the medium-thick poha (flattened rice) under cold running water in a colander for about 1-2 minutes, ensuring it becomes soft but not mushy. Fluff it up gently with a fork and set aside in the colander to drain any excess water.
2. Cooking the Vegetables and Spices
Heat oil in a large non-stick pan over medium heat. Add mustard seeds, and when they start to splutter, add cumin seeds, curry leaves, and slit green chilies. Sauté until the spices release their aroma. Next, add the finely chopped onions and sauté until they turn golden brown.
3. Adding Tomatoes and Carrots
Once the onions are golden, add the finely chopped tomatoes and grated carrots to the pan. Cook for 2-3 minutes until the tomatoes soften and the oil begins to separate from the mixture. Sprinkle turmeric powder and stir to combine.
4. Adding the Sprouts and Poha
Add the mixed sprouts to the pan and cook for 3-4 minutes, stirring frequently to combine. Once the sprouts are slightly tender, gently fold in the soaked poha. Add salt to taste and continue to cook on low heat for 2-3 minutes until the poha is heated through.
5. Final Garnish and Serve
Remove from heat and stir in the roasted peanuts, lemon juice, and fresh coriander leaves. Serve hot, garnished with extra coriander leaves and a wedge of lemon on the side.
Tips and Tricks:
- Rinse Poha Properly: To avoid mushy poha, rinse the poha briefly under cold water just until soft.
- Boost Flavor: Add a pinch of red chili powder or garam masala for a spicier version.
- Vegan Option: The dish is naturally vegan, making it suitable for plant-based diets.
