How to make Poha / Upma for better Health

Beaten rice does not contain much protein; Since Poha /Rice Flakes are gluten free, it can be consumed by those allergic to wheat products.

Oct 27, 2023 - 07:14
Oct 27, 2023 - 14:55
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How to make Poha / Upma for better Health

Total Time: 15 min, Prep-8 min & Cook-7 min.

Level of Cooking: Easy,    Taste: Mild, Serve: 2

Benefits of Poha: 

  • Keep Stomach Lite & full for a longer time.
  • Its easy to digest & Completely Gluten free.
  • It is good source of instant energy.
  • This Recipe is Friendly for PCOD & Thyroid patients.

Nutritional Profile of Recipe for Poha:

  • Poha (Flattened Rice / Beaten rice) : Beaten rice does not contain much protein; Since Poha /Rice Flakes are gluten free, it can be consumed by those allergic to wheat products.
  • You get iron, vitamin B, carbohydrates and proteins from this mix.
  • You get carbs from Poha and vegetables, a little bit of protein from peas and plenty of minerals and vitamins

Ingredients in Poha: 

  • 1 Cup of Poha (Flattened Rice / Beaten Rice)
  • ¼ cup of Roasted Peanuts (optional)
  • ½ tsp. of Mustard Seeds.
  • ½ tsp. of Cumin (optional).
  • 1 pc. Whole Dry Red Chilly (prefer seedless & avoid if you are suffering with piles )
  • 3-4 curry leaves (It will improve digestion)
  • A handful of green pea (if available)
  • 1 chopped Tomato ( including an impressive amount of vitamin A, vitamin C, and vitamin K, as well as significant amounts of vitamin B6, folate, and thiamine)
  • 1 Chopped Onion (optional) / prefer green onion if you are weight watcher.
  • 1-2 Green Chilly (avoid if your mind is unstable)
  • ½ tsp. of Turmeric (anti-cancerous & antioxidant)
  • 1 Grated Carrot ( improves eyesight & good for heart)
  • ¼ cup chopped Capsicum (rich source of antioxidants and vitamin C)
  • Also Can use / add any Vegetable of your Choice
  • Add Salt to taste (prefer Pink Himalayan Salt / Rock Salt)
  • 2 tablespoons chopped Coriander leaves.
  • 1 Lemon & Sauces
  • Oil For Cooking: Cow’s ghee / Olive oil / Mustard oil / Coconut oil / Sesame oil /
  • Some other optional ingredients (If you are not a calorie conscious):
  • 8-10 pcs. Cashew nuts, 1 teaspoon split Bengal gram lentil / Chana dal, 1 tsp. Urad Dal / Split white lentil & 1 Potato,

Method / Directions :

Step 1

  • Pour some water over flattened rice, slightly rinse & keep it on the strainer, add mild turmeric powder and salt, mix it well. Keep it aside.

Step 2

  • To make a poha, Heat a pan or a kadaahi and add a handful of peanuts and roast it on low flame,
  • Dry roast them on medium flame, once peanuts are roasted, remove them to a plate and keep aside.


  • Add 1 tbsp. of cooking oil (as recommended), to the pan and once the oil is heated add ½ tsp. of Mustard seeds in it. When mustard seeds start Crackling, add fennel seeds, cumin seeds, dry red chili and curry leaves. Fry it for 30 seconds.
  • Add onion and cook for another 1-2 minutes till onions are translucent in the color.
  • Add veggies, green chilly and cashew nuts in the pan and cook for 2-3 minutes on medium flame.
  • Add turmeric powder and mix it well.
  • Add washed / drained rice and mix it well with the veggies. Cook it on medium flame for 3-4 minutes. Check salt, if need add more. Cover a lid for 2 min if needed, not compulsory.
  • Toss well, garnish with chopped coriander leaves.
  • Delicious Mixed vegetable Poha is ready to serve, squeeze a lemon after all. Serve hot.
  • Chew well to enjoy more..

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