Poha with Soya Chunks

(Vegetable Rice Flakes with Soya Chunks)

30 min

Prep (min)

Katoris

🌿

Vegetarian

Nutrient Information — per 1 Katori

268 Kcal

Energy (kcal)

10.7 g

Protein

38.5 g

Carbohydrate

7.4 g

Total Fats

Amount per diet plan: 1.5 Katori at one time

Ingredients

2.5 cups Rice flakes (thick rice flakes/poha)

14-15 Chunks (regular sized) soya chunks (nutri-nuggets)

1.5 tbsp Peanuts, raw, shelled (may substitute with other nuts of choice)

1/3 cup Fresh peas, shelled

3/4 cup Beans, finely chopped

1.5 small Tomatoes, finely chopped

2 small Carrots, finely chopped

1 medium Green capsicum, finely chopped

2 sprigs Curry leaves

3 tsp Groundnut oil

as required Water for soaking rice flakes and soya nuggets

2 sprigs Coriander leaves, finely chopped for garnish

2 Green chillies, finely chopped, sliced (optional)

1/2 tsp Mustard seeds (sarso/rai)

1/2 tsp Turmeric powder

Use minimal Amount of salt

Method of Preparation

Chop the vegetables and wash the curry leaves.

Heat water and add a pinch of salt in a saucepan. Rinse and put the soya chunks in lukewarm water and let them soak for 10-15 minutes. Then, squeeze the chunks to remove excess water and set them aside.

Pick and clean the rice flakes, with the help of a fine strainer and rinse them under running water for a minute or so to remove dirt. Then, soak the rice flakes for a few 1-2 minutes. Drain well and keep them covered in a bowl.

In a karahi or a pan heat oil, add mustard seeds and let them splutter.

Add asafoetida (hing), followed by green chillies. Stir for 2-3 seconds, then add peanuts. Stir until the peanuts turn slightly brown and add curry leaves.

After a few seconds, add the chopped tomato and cook on a low flame until soft.

Add the peas, chopped carrots, and beans. Saute for 3-4 minutes.

Add 1/4 cup water and salt to the vegetables and soya chunks. Mix well, bring to a boil and then let the mixture simmer for 5-6 minutes.

Once the vegetables are cooked, add the washed rice flakes and turmeric to the mixture. Mix well and cook for 5 minutes, covered, on a low flame. Give a gentle final stir to prevent the flakes from breaking and to mix up the poha.

Add coriander leaves, lemon juice (optional) mix and serve.