Recipes · Indian · Breakfast
Indori Poha
One serving has 484 kcal and 9 g protein, and at least a fifth of a woman's daily need of manganese (62%), vitamin K (45%), folate (42%), thiamin (39%), niacin (33%) and copper (30%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (182 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard, peanut
Ingredients
- 60 g Rice, white, long-grain
- 30 g Onions, raw
- 40 g Potatoes, raw
- 1 g Mustard seeds
- 0.5 g Turmeric
- 10 g Peanuts, roasted
- 3 g Chili peppers, green, raw
- 0.3 g Bay leaves
- 5 g Lemon juice
- 3 g Sugar
- 15 g Vegetable oil
- 3 g Cilantro, fresh
- 10 g Pomegranate, raw
- 0.8 g Salt
Method
- Rinse the poha (flattened rice) briefly in a sieve under running water until just softened, then drain well and set aside.
- Dice the potato small and finely chop the onion and green chilli.
- Heat the oil in a pan, add the mustard seeds and let them pop, then add the curry leaves (bay leaves stand in well) and peanuts and fry for 1 minute.
- Add the onion, potato and green chilli, and cook for 6-7 minutes until the potato is tender.
- Stir in the turmeric and salt, then gently fold in the drained poha and sugar, tossing until everything is warmed through and evenly coloured.
- Cook for 2-3 minutes more, tossing gently so the delicate rice doesn't turn mushy.
- Finish with a squeeze of lemon juice, and garnish with cilantro and pomegranate seeds, the finishing touch of the Indori style, before serving warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 484 kcal | 23% |
| Carbohydrates | 66.3 g | |
| Water | 83.5 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 8.5 g | 18% |
| Tryptophan | 0.09 g | |
| Threonine | 0.28 g | |
| Isoleucine | 0.31 g | |
| Leucine | 0.58 g | |
| Lysine | 0.32 g | |
| Methionine | 0.15 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.41 g | |
| Tyrosine | 0.27 g | |
| Valine | 0.43 g | |
| Histidine | 0.19 g | |
| Fat | 21 g | |
| Monounsaturated | 6.4 g | |
| Polyunsaturated | 9.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.7 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 0 mg | |
| Calcium | 44.4 mg | 4% |
| Copper | 0.27 mg | 30% |
| Iron | 3.8 mg | 21% |
| Magnesium | 53.1 mg | 17% |
| Manganese | 1.1 mg | 62% |
| Phosphorus | 154 mg | 22% |
| Potassium | 420 mg | 9% |
| Selenium | 12.5 µg | 23% |
| Sodium | 320 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.43 mg | 39% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 4.6 mg | 33% |
| Pantothenic acid (vitamin B5) | 0.94 mg | 19% |
| Pyridoxine (vitamin B6) | 0.33 mg | 25% |
| Folate (vitamin B9) | 170 µg | 42% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 19.9 mg | 5% |
| Vitamin A | 12.8 µg | 2% |
| Vitamin C | 21.4 mg | 28% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 40.1 µg | 45% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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