Recipe - Poha Upma: A Quick And Nutritious Breakfast Option To Energize Your Morning

Poha Upma is not only a tasty and satisfying breakfast dish but also a nutritious choice to kickstart your day. With its quick preparation time and wholesome ingredients, it has become a favorite among many households. This traditional Indian dish made from flattened rice, also known as poha, is not only delicious but also packed with nutrition. In this article, we will explore the preparation time, step-by-step recipe, and the nutritional value of Poha Upma.

Preparation Time : approximately 15 minutes

Ingredients

1 cup poha (flattened rice)
1 small onion, finely chopped
1 green chili, finely chopped
1/4 cup peas (optional)
1/4 cup carrots, finely chopped (optional)
1/4 cup peanuts
1 tablespoon oil
1/2 teaspoon mustard seeds
1/2 teaspoon cumin seeds
1/2 teaspoon turmeric powder
A pinch of asafoetida (hing)
Curry leaves (a few)
Salt to taste
Fresh coriander leaves for garnish

Method

- Rinse the poha in water a couple of times to remove any impurities. Drain the water and set it aside for a few minutes to let the poha absorb the moisture.

- Heat oil in a pan or kadai over medium heat. Add the mustard seeds and cumin seeds. Allow them to splutter.

-- Add the peanuts and roast them until they turn golden brown.

- Add the chopped onion, green chili, curry leaves, and asafoetida. Sauté until the onion turns translucent.

- If using peas and carrots, add them to the pan and cook for a few minutes until they are tender.

- Now, add the turmeric powder and salt. Mix well.

- Add the rinsed and drained poha to the pan. Gently toss everything together until the poha is well coated with the spices and vegetables. Cook for 2-3 minutes on low heat, stirring occasionally.

- Turn off the heat and garnish with fresh coriander leaves.

- Your delicious Poha Upma is ready to be served!


Nutritional Value:

Poha Upma offers a balanced combination of carbohydrates, proteins, and essential vitamins and minerals. Here is an approximate nutritional value for a serving of Poha Upma (200 grams):

Calories: 200
Carbohydrates: 40 grams
Protein: 5 grams
Fat: 4 grams
Fiber: 2 grams
Vitamin C: 6% of the Daily Recommended Intake (DRI)
Iron: 10% of the DRI

Poha Upma is a low-calorie and gluten-free breakfast option that can keep you full and energized throughout the morning.