Poha Nachni Handvo Recipe (Snacks For Hypertension)
Tarla Dalal
• Updated : Jan 09, 2026
Poha Nachni Handvo is a wholesome and comforting Indian snack that perfectly balances taste and health. Made using poha (beaten rice) and nachni (ragi flour), this recipe is specially designed for those looking for healthy snacks for high blood pressure. Light on oil and moderate in salt, this handvo is filling without being heavy, making it ideal for breakfast, tea-time, or a nutritious snack. The combination of fermented curd, vegetables, and millet flour gives it a soft texture with a crisp outer layer. Whether you are health-conscious or simply love traditional flavors, this Poha Nachni Handvo recipe is a smart and satisfying choice for the entire family.
Table of Content
About the Recipe
This Poha Nachni Handvo recipe uses a simple batter made from soaked poha, curd, and ragi flour, mixed with grated vegetables like bottle gourd, carrot, and green peas. The batter is gently spiced to keep it suitable for people managing hypertension. A traditional tempering of mustard seeds, sesame seeds, and asafoetida enhances both aroma and flavor without overpowering the dish. Cooked slowly on a pan, the handvo turns golden brown and crisp on the outside while remaining soft inside. The step-by-step method with images makes this healthy Indian snack easy to follow even for beginners.
Why You’ll Love It
What makes this healthy handvo truly special is its nutritional profile. Nachni (ragi) is rich in calcium and fiber, supporting bone health and digestion, while curd adds probiotics for gut health. Poha provides quick energy without making the dish heavy. This recipe is perfect for those seeking low-oil snacks for high blood pressure without compromising on taste. Served hot and fresh, this handvo keeps you full for longer and fits well into a balanced lifestyle. Once you try it, this Poha Nachni Handvo is sure to become a regular on your healthy meal plan.
Tags
Soaking Time
0
Preparation Time
15 Mins
Cooking Time
60 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
75 Mins
Makes
6 handvos
Ingredients
For Poha Nachni Handvo
- 1 cup thick beaten rice (jada poha) , washed and drained
- 1/2 cup ragi (nachni , red millet) flour
- 1/2 cup curd (dahi)
- 1/2 cup grated bottle gourd (doodhi / lauki)
- 1/2 cup grated carrot
- 1/4 cup boiled green peas
- 2 tsp ginger-green chilli paste
- 1 tsp sugar
- 1/8 tsp turmeric powder (haldi)
- 1/8 tsp chilli powder
- 1/4 tsp salt
- 1 tsp oil
- 1 tsp mustard seeds ( rai / sarson)
- 2 tsp sesame seeds (til)
- 1/8 tsp asafoetida (hing)
- 1 tsp oil for greasing
Method
for Poha Nachni Handvo
- Combine the curds and 1½ cups of water in a deep bowl and whisk well.
- Add the poha, mix well and keep aside for 20 minutes.
- Add the bottle gourd, carrot, green peas, ginger-green chilli paste, sugar, turmeric powder, chilli powder and salt and mix well. Keep aside.
- Heat the oil in a small non-stick pan, add the mustard seeds, sesame seeds and asafoetida and sauté on a medium flame for 30 seconds.
- Add this tempering to the poha- curd-vegetable mixture and mix well.
- Add the nachni flour and mix well.
- Divide the batter into 6 equal portions.
- Heat a 100 mm. (4”) diameter non-stick pan and grease it with ¼ tsp of oil. Pour a portion of the batter on it and spread it evenly, cover with a lid and cook on a medium flame for 10 to 12 minutes or till both the sides turn golden brown in colour.
- Repeat step 8 to make 5 more handvo pieces.
- Cut each handvo into 4 equal portions and serve immediately.
Poha Nachni Handvo recipe with step by step photos
-
-
To make the Poha Nachni Handvo, put the 1/2 cup curd (dahi) and 1½ cups of water in a deep bowl and whisk well.
-
Add the 1 cup thick beaten rice (jada poha) , washed and drained, mix well and keep aside for 20 minutes.
-
Add the 1/2 cup grated bottle gourd (doodhi / lauki), 1/2 cup grated carrot, 1/4 cup boiled green peas, 2 tsp ginger-green chilli paste, 1 tsp sugar, 1/8 tsp turmeric powder (haldi), 1/8 tsp chilli powder and 1/4 tsp salt and mix well. Keep aside.
-
Heat the 1 tsp oil in a small non-stick pan.
-
Add 1 tsp mustard seeds ( rai / sarson).
-
Add 2 tsp sesame seeds (til).
-
Add 1/8 tsp asafoetida (hing) and sauté on a medium flame for 30 seconds.
-
Add this tempering to the poha- curd-vegetable mixture and mix well.
-
Add the 1/2 cup ragi (nachni , red millet) flour and mix well.
-
Divide the batter into 6 equal portions.
-
Heat a 100 mm. (4”) diameter non-stick pan and grease it with ¼ tsp of oil.
-
Pour a portion of the batter on it and spread it evenly, cover with a lid and cook on a medium flame for 10 to 12 minutes or till both the sides turn golden brown in colour.
-
Repeat step 8 to make 5 more handvos.
-
Cut each Poha Nachni Handvo into 4 equal portions and serve immediately.
-
- What is Poha Nachni Handvo?
Poha Nachni Handvo is a healthy Indian snack made with beaten rice (poha), ragi (nachni) flour, curd, vegetables and mild spices. It’s cooked like a savory cake and is ideal for breakfast or snacks. - What are the main ingredients needed?
The key ingredients include poha (beaten rice), ragi (nachni) flour, curd (dahi), grated bottle gourd, carrot, green peas, spices, and a tempering of mustard and sesame seeds. - Is this recipe healthy?
Yes! It’s made with minimal oil and moderate salt, making it suitable for those with high blood pressure. Ragi adds calcium and curd brings probiotics, making it nutritious. - How long does it take to make?
Total time is about 75 minutes 15 minutes preparation and 60 minutes cooking. - Do I need to soak the poha?
Yes after mixing poha with curd and water, it’s kept aside for about 20 minutes to soften. - Can I make the batter in advance?
It’s not recommended to prepare the batter too far ahead; poha releases water over time, which can make the handvo batter too runny. - How do I cook the handvo?
Pour a portion of the batter into a lightly greased non-stick pan, cover, and cook on medium flame for 10–12 minutes until golden brown on both sides. - What’s the serving suggestion?
Serve hot, ideally immediately after cooking, with green chutney or as is. - Can I substitute the spices?
You can replace the chilli powder with more green chilli paste if you prefer milder or fresher heat. - Can this be made suitable for specific diets?
Since it’s low in fat and salt, it’s good for heart-healthy diets. However, it contains poha (carbs) and sugar, so diabetics should be cautious or alter ingredients accordingly.
If you liked this Poha Nachni Handvo Recipe then also check out other recipes like:
1. Prep the Batter Just Before Cooking
Don’t prepare the batter too far in advance poha releases water over time, which can make it overly watery and difficult to cook into handvo properly.
2. Ensure the Batter Is Smooth
Make sure your batter is free of lumps before cooking so the handvos cook evenly and have a uniform texture.
3. Adjust the Spice to Your Taste
If you don’t prefer chilli powder, you can replace it with extra green chilli paste for a fresher heat.
4. Cook on Medium Flame
Handvo takes time to cook; be patient and maintain a medium flame so it cooks through without burning.
5. Check Frequently While Cooking
Keep an eye on your handvo while it cooks this prevents burning and ensures a golden brown crust on both sides.
6. Serve Immediately
Since this recipe uses less oil, the handvo is best enjoyed hot right after cooking for ideal taste and texture.
7. Use Proper Poha
Choose medium or fine thick beaten rice that isn’t too powdery and has no moisture or lumps for the best texture.
8. Check Ragi Flour Quality
Ensure your nachni (ragi) flour is clean, dry, and free of any odor this helps the handvo taste fresh.
9. Soak Poha Correctly
After adding poha to the curd-water mix, let it rest so it softens this makes the batter smoother and easier to cook.
10. Grease the Pan Lightly
Grease your non-stick pan with only a little oil before pouring batter too much can make the handvo greasy, and too little may cause sticking.
Poha Nachni Handvo a healthy breakfast.
Nachni is a very good source of calcium which boosts bone health.
Curd is probiotic in nature, thus beneficial for the gut. Further its protein content also supports bone strengthening.
While we have used ¼ tsp of salt to make it suitable for hypertension, you can use salt to taste if you do not suffer from high BP.
One handvo is enough to satiate you early in the morning.
Pregnant women with high BP can also enjoy this handvo for breakfast or snack.
Since the recipe has poha and sugar, we do not reccomend it for diabetics.
Nutrient values (Abbrv)per plate
| Energy | 125 Calories |
| Protein | 2.9 g |
| Carbohydrates | 20.1 g |
| Fiber | 2.6 g |
| Fat | 3.3 g |
| Cholesterol | 3 mg |
| Sodium | 138 mg |
Click here to view Calories for Poha Nachni Handvo
The Nutrient info is complete
Foodie #689757
April 14, 2020, 11:50 p.m.
Nachini didn''t taste better ever before. Very tasty & quick recipe. Thanks Team TD
Foodie #594843
Dec. 13, 2018, 11:05 a.m.
nice recipe..must try
Aarti shah
Oct. 16, 2018, 4:21 p.m.
Tarla Dalal
Oct. 16, 2018, 4:21 p.m.
Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
Anshu Dua
April 14, 2017, 3:22 p.m.
Can we use jowar flour instead of Nachni
Meghna
Sept. 26, 2014, 7:34 p.m.
Poha used in this fashion can''t even think of... Too yummy and healthy recipe without onion garlic... Just wanted to know if ragi flour could be replaced with quinoa flour or any other kind of flour like bajra or jowar flour? Please advice!
Tarla Dalal
Sept. 26, 2014, 7:34 p.m.
Hi, Yes you can replace the flour of your choice.
Nisha
April 8, 2011, 12:15 p.m.
The taste was nice despite less salt. The vegetables added in this recipe further enhance its taste... Very quick to make too...
