Vegetable Poha (Flattened Rice)
पोहा / ಅವಲಕ್ಕಿ / પોવા • 1 medium dining bowl (approx. 150g cooked) (150g cooked (from 50g dry medium poha))
Poha is a beloved breakfast staple throughout Maharashtra, Madhya Pradesh, and Gujarat, made by rinsing parboiled flattened rice and sautéing it with mustard seeds, turmeric, curry leaves, onions, green chilies, and roasted peanuts.
Complete Macronutrient Breakdown
Essential Micronutrients & Electrolytes
Clinical Practice Notes for Dietitians
- Iron Absorption Enhancement: Flattened rice processing through iron rollers imparts trace elemental iron. Adding fresh lemon juice at the end provides vitamin C (ascorbic acid), converting ferric iron to easily absorbed ferrous iron.
- Naturally Gluten-Free: Safe carbohydrate staple for celiac patients and individuals with wheat sensitivities.
- Protein Enhancement Strategy: Standard poha is relatively low in protein (~4g). Dietitians should coach clients to incorporate boiled sprouts or sprouted moong into the tempering to increase protein density.
Preparation Methods & Regional Variations
Medium-thick poha is rinsed gently and drained. Sautéed in 1 tsp peanut or mustard oil with mustard seeds, curry leaves, green chilies, diced onions, green peas, and turmeric. Seasoned with salt, roasted peanuts, fresh coriander, and a squeeze of fresh lemon juice.
| Variation Name | Calories | Protein | Carbs | Fat | Clinical Context |
|---|---|---|---|---|---|
| Sprouts Poha (High Protein) | 230 | 7.5g | 39g | 4.8g | Added moong sprouts significantly increases protein and fiber |
| Standard Vegetable Poha | 210 | 4.2g | 38g | 4.8g | With onions, green peas, and roasted peanuts |
| Red Rice Poha | 195 | 4.5g | 35g | 4g | Made with unpolished red rice; higher anthocyanin antioxidant content |
Equivalent Food Swaps
Use these calibrated substitutions when adjusting meal plans for allergies, travel, or preference changes:
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