Poha Upma is one of those deliciously light, flavorful dishes I love, especially as a breakfast or snack. Made with flattened rice, it is so easy to digest. This is popular dish, especially in the Western Indian State of Maharashtra. While there are several varieties like Kanda (onion) Poha, Aloo (potato) Poha, my favorite version is Veggie Poha (yes, I named it!). It’s a great way to consume a bunch of vegetables.
Aloo (Potato) Poha
What Is Poha
While rice is still in its husk (called paddy), it is parboiled and flattened into light, crunchy flakes, called flattened rice. Poha (flattened rice), is either cooked into a savory dish like upma, or simply mixed in milk and is eaten like a cereal. In fact, this is one of my dad’s favorite evening snacks. Another interesting recipe is a sweet dish my mom used to make. It had flattened rice soaked in milk topped with freshly grated coconut, a tad bit of jaggery and a pinch of cardamom powder. Poha is also used extensively in savory, crunchy snacks known as mixtures (or chivda), along with a few other ingredients including peanuts, curry leaves etc.
Poha (Flattened Rice)
Delicious Veggie Poha Upma
Now to my favorite poha recipe! During one of my trips to India last year, I was fortunate to have my sister cook this for me. She’s a very good cook, quick and efficient. She had spent a lot many years in Maharashtra and in a way I consider her a poha expert. In fact she is great with other dishes from this region too, like Pav Bhaji, Sabodana Khichdi, Batata Vada and so on. She got this dish ready for me in a jiffy! She uses South Indian tempering and sautés onions, carrots, green beans and potatoes. A dish of lime and generous garnishing with cilantro completes the dish. It is so yummy!
Though rich in carbs, poha has a bunch of other benefits. It is easy to digest, since it is light and is a good probiotic (on account of it being parboiled and sun-dried for several hours). Flattened rice is a good source antioxidants and essential vitamins, rich in fiber and is gluten free. It has a slightly higher iron content than the rice from which it is made. For iron to be properly absorbed by the body, there needs to be some vitamin C, which is why lime juice is added in the end.
While you’re here, don’t forget to check out some of our delicious South Indian breakfast recipes:
- Delicious Sooji Upma
- Cracked Wheat Vegetable Upma
- Vermicelli Upma
- Pesarattu-Green Mung Crepe
- No Ferment Cabbage-Onion Dosa
- Vegetable Uthappam
- Plain & Veggie Multigrain Idli
- Multigrain Dosa
- Uppudupindi
- Cracked Wheat Vegetable Idli
Also check out some of the chutney and side recipes here:
- Coconut Chutney
- Coconut Tomato Chutney
- Flavorful Cilantro-Mint Chutney
- Sambar-Hearty Lentil & Veggie Soup
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Delicious Veggie Poha Upma
Ingredients
- 1 Cup Poha - Flattened or Beaten Rice
- 1/3 Cup Carrots - Fine cut
- 1/3 Cup Green Beans - Fine cut
- 1/3 Cup Potato - Fine cut
- 1 Cup Onion - Fine cut
- 8 Leaves Curry Leaves
- 1/4 Cup Cilantro - Fine cut
- 1 Teaspoon Mustard Seeds
- 1 Teaspoon Cumin Seeds
- 1 Tablespoon Chana Dal
- 1 Tablespoon Urad Dal
- 1/2 Teaspoon Turmeric Powder
- 1 Teaspoon Red Chili or Cayenne Powder - Or to taste
- 2 Tablespoons Lime Juice - Or to taste
- 1/4 Teaspoon Sea Salt - Or to taste
- 1 Tablespoon Coconut Oil - Cold pressed
Instructions
- Ensure you have all ingredients ready before you start cooking: 1. Poha soaked for 5 minutes, drained and mixed with turmeric and a pinch of salt 2. Onion and lime 3. Vegetables 4. Seasoning ingredients- curry leaves, urad and chana dal, cumin and mustard seeds
- Heat oil in a pan on medium flame, add seasoning ingredients, stir
- Add onions and veggies to the pan, mix well. Set lid, allow them to cook for a couple of minutes, add cayenne pepper, salt and stir.
- Add soaked beaten rice, mix it with the veggies and set the lid on for a couple of minutes.
- Add lime juice and mix well. Sprinkle fresh cilantro. Delicious Veggie Poha Upma is ready to be served.
