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Quick Veg Flattened Rice (Poha) Masala – Nutritious, One-Pot Breakfast or Dinner Delight
Quick Veg Flattened Rice (Poha) Masala – Nutritious, One-Pot Breakfast or Dinner Delight
The Savoury Veggie Sensation: One-Pot Indian Breakfast/Snack for Gut Health & Energy
|Healthy Flattened Rice (Poha) Kichdi
This Quick Veg Flattened Rice (Poha) Masala combines the goodness of vegetables with the rich aroma of ghee (clarifiedbutter), cumin, and curry leaves. A mix of brinjal (aubergine/eggplant), beans, potato, and cabbage adds fibre and vitamins, while bengal gram (besan) and rice flour provide a protein punch. Soaked flattened rice absorbs all the flavours beautifully, giving a soft yet slightly crisp texture. It’s healthy, filling, and great for weight control, digestion, and energy.
Cumin seeds (Jeera): A small amount, usually 1 teaspoon (tsp)
Curry leaves (Kadi Patta): A few springs
Green chillies: Chopped (Adjust to taste)
Onions: 2 medium, chopped
Vegetables
Brinjal (Aubergine): 1 small, chopped
Green beans: A handful, chopped
Potatoes (Aloo): 1-2 small, chopped
Cabbage: A handful, shredded
Tomato: 1 medium, chopped
Dry Spices and Seasoning
Salt: To taste
Turmeric powder (Haldi): \approx 1/2 tsp
Red chilli powder: \approx 1/2 tsp (Adjust to taste)
Garam Masala powder: \approx 1/2 tsp
Binding Agents and Texture
Bengal gram flour (Besan): 2 Tbsps
Rice flour (Chawal ka Atta): 2 Tbsps
Semolina (Rava/Sooji): 2 Tbsps
The Main Ingredient
Flattened rice (Poha): 1 cup, soaked (Rinse thoroughly and let drain for a few minutes before use)
Liquid
Water: 1.5 to 2 cups
Cooking Methods: Step-by-Step Recipe
This recipe is best cooked in a large pan or pot with a lid.
Step 1: Prepare the Fat and Aromatics (The Tadka)
Place a large pan over a medium heat.
Add 4 Tbsps oil and 2 Tbsps Ghee.
Once the fat is hot, add the cumin seeds. Let them splutter (about 10 seconds).
Immediately add the curry leaves and the chopped green chillies. Fry for a few seconds until the curry leaves crisp up.
Add the two chopped onions and sauté until they turn soft and translucent (about 3-4 minutes).
Step 2: Sauté the Vegetables
Add the chopped vegetables: the chopped brinjal (aubergine), green beans, potatoes, and cabbage.
Sauté these vegetables for a few minutes (about 5 minutes) until they start to soften slightly.
Step 3: Introduce Spices and Tomato
Add the chopped 1 tomato.
Stir in the dry spices: salt (to taste), turmeric powder, red chilli powder, and garam masala powder.
Mix well, ensuring all the vegetables are coated thoroughly with the spices. Continue to sauté for 1-2 minutes.
Step 4: Add Flours and Semolina
Reduce the heat to low.
Sprinkle in the 2 Tbsps Bengal gram flour and 2 Tbsps Rice flour. Mix well to combine with the vegetables and spices. This helps to bind the dish and adds a nutty flavour.
Stir in the 2 Tbsps semolina.
Add the second measure of 2 Tbsps oil and mix everything thoroughly for about 1 minute.
Step 5: Cook the Flattened Rice (Poha)
Pour in the water: 1.5 or 2 cups of water. Bring the mixture to a gentle boil.
Add the 1 cup of soaked flattened rice (Poha). Gently fold the Poha into the vegetable mixture, making sure not to mash it.
Cover the pan with a tight-fitting lid.
Reduce the heat to low and allow the dish to cook for 5 to 7 minutes, or until the Poha is soft and has absorbed all the water and steam.
Step 6: Serve
Turn off the heat. Let the dish rest, covered, for 2 minutes.
Fluff gently with a fork and serve hot!
Reveal:
"And there you have it! Look at that. Perfectly cooked, wonderfully fragrant, comforting Flattened Rice Masala (Poha Masala Khichdi). Give it a gentle fluff, garnish with a final sprinkle of fresh coriander leaves, and serve it up hot! Enjoy!"
👉 Watch full recipe:
"Let me know in the comments how your flattened rice masala turn out! Thanks for watching. See you in the next one. Bye for now!"
💪 Health Benefits:
Complete Protein: Combining rice and Toor Dal (lentils) creates a full, complete protein source, essential for muscle repair and satiety.
Gut Health: The lentils and vegetables provide high dietary fibre, aiding digestion and promoting good gut health.
Nutrient-Dense: Loaded with various vegetables (cabbage, potatoes, beans, aubergine), providing essential vitamins, minerals, and antioxidants (like Vitamin C and A from the spices and veg).
Easy Digestion: Khichdi is famously known as a light and easily digestible meal, making it excellent for recovery or sensitive stomachs.
Energy Release: The combination of complex carbohydrates (rice/potatoes) and protein/fibre (dal) ensures sustained energy release.
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