Mixed Sprouts Poha


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Mixed Sprouts Poha

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Mixed Sprouts Poha is made of poha, mixed sprouts, peanut oil, onions and spices. A nutritious quick breakfast of Mixed Sprouts Poha taken early in the morning holds you in good stead throughout the day.

Batata poha is a breakfast dish that's really easy to make and is commonly eaten in most houses. To make it healthier, I have substituted potatoes with sprouts in this Mixed Sprouts Poha recipe as sprouted pulses are easier to digest.

Sprouts contain enzymes that aid digestion and are alkaline in nature. On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of vitamin A, vitamin C, vitamin E, vitamin K and B-complex. Sprouts are a good source of fibre, good for diabetic and heart friendly.

We often have Mixed Sprouts Poha as a quick evening snack as the kids and rest of the family get to eat this. As poha is in most Indian kitchens and mixed sprouts is easily available, I love making this Quick Mixed Sprouts Poha recipe.

Enjoy how to make Mixed Sprouts Poha recipe with detailed step by step photos and video below.

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Mixed Sprouts Poha recipe - How to make Mixed Sprouts Poha

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients

For Mixed Sprouts Poha
1 1/2 cups beaten rice (poha)
1 1/2 cups boiled mixed sprouts
1 tsp peanut oil
1/2 tsp mustard seeds ( rai / sarson)
1/2 cup finely chopped onions
1 tbsp finely chopped green chillies
1/2 tsp turmeric powder (haldi)
salt to taste
1 tbsp lemon juice

For The Garnish
1 tbsp chopped finely chopped coriander (dhania)
Method
For mixed sprouts poha

    For mixed sprouts poha
  1. To make mixed sprouts poha, place the beaten rice on a sieve and wash lightly. Drain and leave aside for 10 minutes.
  2. Heat the oil in a non-stick pan and add the mustard seeds.
  3. When the seeds crackle, add the onions and green chillies and sauté on a medium flame for a few minutes or till the onion turn light brown in colour.
  4. Add the mixed sprouts and sauté on a medium flame for 1 to 2 minutes.
  5. Add the turmeric powder and salt, mix well and cook on a medium flame for 1 minute.
  6. Add ¼ cup of water, mix well and cook on a medium flame for 1 to 2 minutes.
  7. Add the beaten rice and lemon juice and mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
  8. Serve the mixed sprouts poha hot garnished with coriander.

Mixed Sprouts Poha (Healthy Breakfast) Video by Tarla Dalal's Team

Mixed Sprouts Poha recipe with step by step photos

Like Mixed Sprouts Poha

  1. Like Mixed Sprouts Poha then here are some other nutritious breakfast recipes made using mixed sprouts.  

To Cook Mixed Sprouts

  1. For cooking mixed sprouts for Mixed Sprouts Poha, put the mixed sprouts in  a pressure cooker.
  2. Add little salt.
  3. Add enough water. 
  4. Mix well and pressure cook until 1 whistle.
  5. Drain using a strainer and keep aside. 

How to make Mixed Sprouts Poha

  1. To prepare the Mixed Sprouts Poha, clean and place the beaten rice or jada poha in a strainer.
  2. Place the beaten rice on a sieve under a running tap and wash lightly to soften them.
  3. Drain and leave aside for 10 minutes.
  4. Heat the peanut oil in a non-stick pan. Once the oil is hot, add mustard seeds. Also, you can add a little cumin seeds, some curry leaves, pinch of hing and few peanuts to the tempering of sprouts poha. Peanut oil is healthier and has the highest amount of MUFA (around 49%) amongst most remaining common cooking oils. You are welcome to use regular oil if you wish. 
  5. When the seeds crackle, add onions.
  6. Add the green chillies. Add as per your preference.
  7. Sauté on a medium flame for a few minutes or till the onion turn light brown in colour.
  8. Add the mixed sprouts. Instead of mixed sprouts, you can add any one or two sprouts of your choice.
  9. Sauté on a medium flame for 1 to 2 minutes.
  10. Add the turmeric powder. To make the Mixed Sprouts Poha spicier, add red chilli powder.
  11. Add salt. 
  12. Mix well and cook on a medium flame for 1 minute.
  13. Add ¼ cup of water. Do not add more water as the poha will soak it and become a lumpy mass.
  14. Mix well and cook on a medium flame for 1 to 2 minutes.
  15. Add the beaten rice.
  16. Add the lemon juice.
  17. Mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously. Our healthy Mixed Sprouts Poha are ready.
  18. Serve the Mixed Sprouts Poha hot garnished with coriander.

Mixed Sprouts Poha – Fiber Rich Healthy Breakfast

  1. Mixed Sprouts Poha – A Fiber Rich Healthy Breakfast. Sprouts are a storehouse of nutrients – they add on vitamins to minerals to fiber to your meals. They are easy digest as well. Nutritionist recommend including a handful of sprouts daily to your diet. Breakfast and snacks are the most easiest way to follow this, hence our attempt to make the traditional poha healthy.  This Mixed Sprouts Poha is devoid of all carb laden ingredients like potatoes and sugar. Prefer to use peanut oil to add in MUFA (Mono unsaturated fatty acids). Begin your day with this protein and fiber rich Mixed Sprouts Poha. This is quite satiating and will give you a day full of high spirits. Pair Mixed Sprouts Poha with a fruit to make a complete healthy breakfast.

Recipe Notes For Mixed Sprouts Poha

  1. We have used very little oil to make Mixed Sprouts Poha healthier but authentic poha has good amount of oil. 
  2. Peanuts are used by maharastrains so if you wish you can add them. 
  3. We have cut down sugar as Mixed Sprouts Poha is a healthy recipe, but you can add if you wish to. a pinch of sugar is added by maharastrains and 1 tbsp or so is added by gujurati's. 
  4. Do not mix the poha a lot while cooking it as it will turn lumpy. 
  5. Mixed sprouts are available everywhere, make sure you wash them well before using them. 
  6. You can also cook the mixed sprouts in an open flame or ina steamer for more nutrition. 
Accompaniments

Coffee Frappe 
Mint and Coriander Chutney 
Tomato, Orange, Carrot and Papaya Juice 

Nutrient values (Abbrv) per serving
Energy164 cal
Protein5.7 g
Carbohydrates30.6 g
Fiber3.5 g
Fat2.1 g
Cholesterol0 mg
Sodium6.7 mg

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Reviews

Mixed Sprouts Poha
5
 on 08 Mar 16 08:38 AM


A nutritious and tasty breakfast to start the day.My daughter would love it.
| Hide Replies
Tarla Dalal    Thanks Shashi. We are delighted your daughter loved the Poha recipe. Please keep posting your thoughts and feedback. Happy Cooking.
Reply
08 Mar 16 10:15 AM
Mixed Sprouts Poha
5
 on 18 Dec 12 05:54 PM


Nice and healthy recipe....sprouts improves nutrient content of this recipe!!
Protein Packed Poha
5
 on 07 Dec 12 10:26 AM


Lovely way to start you day with healthy poha.