Mankind Specialities
Protein Poha

Protein Poha

Recipe Details:

Ingredients

Per Serving
  • Red rice poha: ¼ cup
  • Moong sprouts or paneer: 15 g (1 tbsp)
  • Green chilli, diced: 1
  • Peanuts: 1 tsp
  • Chopped tomato: ½ medium
  • Chopped capsicum + carrot: 2 tsp
  • Mustard seeds: ½ tsp
  • Red chilli powder: ¼ tsp
  • Turmeric powder: a pinch
  • Curry leaves: few
  • Oil: 1 tsp
  • Salt: to taste
  • Lemon juice: 1 tsp
  • Coriander leaves: for garnish
  • Note: Red poha (made from unpolished rice) is a healthier choice than white poha.

Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm

*tsp = teaspoon, tbsp = tablespoon

Method

  • Boil sprouts until soft; set aside.
  • Rinse poha lightly and allow to soften.
  • In a pan, heat oil and roast peanuts; remove and set aside.
  • Add mustard seeds, allow to splutter, then add green chilli and curry leaves.
  • Sauté capsicum and carrot for 5 minutes.
  • Add tomatoes, red chilli, turmeric, and salt; cook until soft.
  • Add sprouts or paneer, mix well.
  • Add soaked poha, stir, and cook for 3–5 minutes.
  • Turn off flame, add lemon juice, and garnish with coriander and roasted peanuts.
  • Tip: Add a handful of spinach or methi leaves for added fiber and iron.

Benefits

  • Red rice poha has a low-to-moderate glycemic index (38–64), providing steady glucose release.
  • Addition of sprouts or paneer enhances protein content and lowers overall glycemic load.
  • Rich in fiber, protein, and micronutrients — a wholesome breakfast for diabetics and heart health.

Nutritional Value per serving

Calories (kcal) Carbohydrates (g) Proteins (g) Fats (g)
158.73 18.99 3.25 7.74

Reference:

  • Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
  • Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
  • Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
  • US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients

Disclaimer:

*Images used are for representation purpose only.

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