High-Protein Sprout Poha
A vibrant, low-carb take on the classic breakfast dish. Riced cauliflower replaces flattened rice, tossed with protein-rich moong sprouts, paneer, and crunchy peanuts for a satisfying, diabetic-friendly meal.
For 4 servings
8 steps. 15 minutes total.
- 1
Step 1
- a.Wash and grate the cauliflower or pulse it in a food processor until it resembles rice. Do not over-process.
- b.Finely chop the onion, slit the green chilies, and grate the ginger.
- c.Cut the paneer into small, bite-sized cubes.
TIPUsing a food processor for the cauliflower is quick, but be careful not to turn it into a paste. Short pulses work best. - 2
Step 2
TIPAvoid over-steaming the sprouts, as they can become mushy and lose their texture. - 3
Step 3
- 4
Step 4
- a.In the same pan, heat the remaining 1 tablespoon of oil.
- b.Add the mustard seeds and let them splutter.
- c.Add the cumin seeds and asafoetida, and sauté for a few seconds until fragrant.
- 5
Step 5
- a.Add the chopped onion, green chilies, and grated ginger. Sauté for 2-3 minutes until the onion turns soft and translucent.
- b.Add the riced cauliflower, turmeric powder, and salt. Mix well to combine.
- c.Cover and cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender-crisp.
TIPCook the cauliflower until it's just done. It should be tender but not mushy to mimic the texture of poha. - 6
Step 6
- 7
Step 7
- 8
Step 8
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, add the roasted peanuts just before serving to keep them crunchy.
- 2You can make your own moong sprouts at home by soaking whole moong beans overnight and then tying them in a muslin cloth for a day or two.
- 3Feel free to add other low-carb vegetables like chopped bell peppers or carrots along with the onions.
- 4If you don't have a steamer, you can blanch the sprouts and peas in boiling water for 2-3 minutes.
- 5Adjust the amount of green chili to suit your preferred spice level.
Adapt it for your goals.
Vegan
Replace the paneer with an equal amount of firm tofu, cubed and sautéed. Ensure all other ingredients are plant-based.
jainJain
Omit the onion and ginger. You can add a pinch more asafoetida and some chopped cabbage for extra texture.
quickQuick
Use store-bought pre-riced cauliflower to save on prep time. You can also find pre-steamed sprouts in some stores.
high proteinHigh protein
To boost protein even further, add a handful of edamame along with the peas or serve with a side of Greek yogurt.
Why this is on our healthy list.
Excellent Source of Protein
With moong sprouts, paneer, and peanuts, this dish provides over 30g of protein per serving, essential for muscle repair, satiety, and overall body function.
Diabetic-Friendly
By using riced cauliflower instead of flattened rice, this recipe has a low glycemic index and net carb count, helping to manage blood sugar levels effectively.
Rich in Fiber
The combination of sprouts, cauliflower, peas, and peanuts offers a high amount of dietary fiber, which aids digestion, promotes gut health, and helps you feel full for longer.
Packed with Nutrients
Cauliflower is rich in Vitamin C and K, while moong sprouts are a great source of folate, magnesium, and B vitamins, making this a nutrient-dense meal.
Frequently asked questions
Yes, it is extremely healthy. It's low in carbohydrates, high in protein and fiber, and packed with vitamins and minerals from the cauliflower and sprouts. It's an excellent choice for a diabetic-friendly, weight-loss, or general healthy diet.