Poha (Indian flattened rice)

A light Indian breakfast: flattened rice flakes rehydrated and stir-fried with onion, vegetables and spices. Mild, quick and easy to digest, it is an original and nourishing savoury dish.

Prep time: 10 min  |  Cook time: 12 min  |  Servings: 4  |  Difficulty: Easy

Calculated per portion from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 148 kcal · 4 g protein · 28 g carbohydrate · 1 g fat

Ingredients

• 200 g flattened rice (poha)
• 1 onion
• 1 potato
• 100 g peas
• 1 tsp mustard seeds
• 1 tsp turmeric
• 1 lemon

Method

1. Rinse and drain the flattened rice.
2. Fry the mustard seeds, onion, potato and peas.
3. Add the turmeric, then the flattened rice.
4. Stir gently and finish with lemon.

Nutritional benefits

Flattened rice is light, easy to digest and naturally gluten-free, the vegetables provide fibre and vitamins, and the spices flavour and digestive benefits. A breakfast from northern and western India, poha is filling without being heavy, a healthy and original alternative to the usual breakfasts. Naturally plant-based.

Variations and substitutions

• With peanuts for crunch.
• Spicier: chilli, curry leaves.
• With mixed vegetables.
• With pomegranate seeds as a topping.

Storage and making ahead

Best fresh; keeps for 1 day. Poha dries out as it cools.

💡 Good to know

Rinse the flattened rice briefly and let it drain: soaked for too long it turns mushy, not enough and it stays hard.

Related reading

Discover more vegetarian recipes · vegan recipes · gluten-free recipes · healthy & balanced recipes.

The foods in this recipe: rice · onion · potato · peas · mustard seeds.

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