Poha (Flattened rice) is a very easily digestible, carbohydrate-rich food used extensively in India. It has references even in Mahabharata where Lord Krishna liked it very much when offered by his childhood best friend Sudama.The recipe given here is a popular breakfast in many parts of India, Nepal and Bangladesh.

Nutritional profile

Contrary to the popular image of potatoes as a comfort food they are actually a good source of vitamin B6, vitamin C, copper, potassium, manganese, and dietary fiber. Peanuts are rich in vitamin E, niacin, folate, protein and manganese. In addition, peanuts provide resveratrol, the phenolic antioxidant also found in red grapes and red wine which lowers the risk of cardiovascular disease. Peas contain many health-protective phytonutrients which provide us with antioxidant and anti-inflammatory benefits, and lower the risk of stomach cancer. Tomatoes are a good source of dietary Fiber, Vitamin A, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Niacin, Calcium, Magnesium and Manganese, and a very good source of Vitamin C, Iron, Potassium and Copper. When added to poha, these vegetables not only enhance the nutritional value considerably, but also add a rich taste to the whole dish.

In the context of taste, ayurveda recommends including all the six tastes in every meal – salty, sweet, sour, bitter, pungent and astringent. Each taste feeds our mind, body, senses, and spirit in its own unique way. By incorporating all six tastes into each meal, we ensure that not only the body, but also the mind and senses get satisfied,thus preventing food cravings and over-consumption of certain foods. All the various condiments added to this recipe like lemon juice, curry leaves, coriander leaves, mustard seeds, chillies etc. do just this.

Thus, with its balanced nutritional profile of vitamins, minerals phytonutrients, protein and carbohydrates, poha is a power-packed delicious sattvic food to jump start your day!

Basic Ingredients:

2 cups Poha (Beaten Rice)
1 Boiled Potato
1/2 cup green peas, boiled
1 Tomato
2 Red Chillies
1 tsp Urad dal
1/4 tsp Mustard Seeds
1 sprig Curry leaves
2 tsp Peanuts
4 tblsp Oil
1 pinch Turmeric powder
1 Lemon
Few Coriander leaves
Salt to taste

Preparation time: 15 minutes
Cooking time: 15 minutes


Soak the poha in water. Wash and drain all the water.
Peel and cut the potatoes into small cubes, chop the tomato, chillies, and coriander leaves.
Heat oil and put mustard seeds. When they start sputtering, add chana dal, urad dal and peanuts. When the colour of urad dal changes, add the curry leaves and fry until they crackle.
Now add potato cubes and peas, sauté for few minutes, then add chopped tomato, chillies.
Cook till they are done. Now add the poha, salt and turmeric. Sprinkle some water on the poha to make sure it doesn’t become too dry or stick to the utensil.
Keep it on slow flame for 5- 7 minutes, then turn off the heat and leave it covered for 2 minutes.
Add chopped coriander leaves and stir.
Let it cool for some time and then add lemon juice.
Poha is ready to serve!

Interesting Variations:

Nuts and raisins can be added for a richer taste.
You can add a little jaggery for a sweeter, more mild taste.