Poha, also known as flattened rice or beaten rice, is a popular and nutritious food ingredient made by parboiling rice and then flattening it into dry, thin flakes. These flakes are light, dry, and absorb water or other liquids instantly, making them ideal for quick cooking.
Key Features:
1. Texture: Soft and fluffy when soaked or cooked.
2. Color: Typically white or slightly off-white; red poha is made from red rice.
3. Taste: Mild, easily absorbs flavors from spices and ingredients.
Nutritional Value (per 100g approx.):
Calories: ~350 kcal
Carbohydrates: ~76g
Protein: ~6–7g
Fat: ~1–2g
Rich in: Iron, fiber, and B-vitamins (especially if made from unpolished or red rice)
Benefits:
1. Easy to digest
2. Quick to cook (no boiling needed, just soak or rinse)
3. Low in gluten – suitable for light diets
4. Versatile – can be used in breakfast dishes, snacks, and even desserts
Popular Dishes:
1. Kanda Poha (Onion Poha)
2. Batata Poha (Potato Poha)
3. Chivda (Spiced Poha snack)
4. Sweet Poha with jaggery and coconut
Usage:
Just rinse or soak poha for a few minutes until soft, then sauté with vegetables, spices, or sweet ingredients as per your recipe.
