High-Protein Sprout Poha

Name: High-Protein Sprout Poha
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Cuisine: indian
Ingredients: 250 g poha (medium or thick variety, rinsed and drained); 250 g mixed sprouts (moong, matki, kala chana sprouts); 2 tbsp oil; 1 tsp mustard seeds; 0.5 tsp cumin seeds; 8 pcs curry leaves; 2 pcs green chili (slit lengthwise); 2 pcs onion (medium, finely chopped); 1 inch ginger (grated); 1 pinch turmeric powder; 0.5 tsp red chili powder; 0.5 tsp salt; 0.5 tsp sugar; 2 tbsp lemon juice; 3 tbsp coriander leaves (chopped, for garnish); 3 tbsp roasted peanuts; 2 tbsp grated coconut (fresh, for garnish)

RATING

4.3/5(28)

TASTE SCORE

8/10

A light, wholesome twist on the classic Indori breakfast. Flattened rice gets tossed with crunchy mixed sprouts, gentle spices, and a pop of lime. Every forkful is soft, nutty, and satisfying — a quick, protein-packed start to the day that keeps you full for hours.

PREP

15m

COOK

10m

SERVES

1 KATORI

431 cal

SERVINGS

METHOD · 5 STEPS

prep · ~5 min
Prep the poha and sprouts.
1.Rinse poha in a colander under running water for 30 seconds. Drain fully and let it sit — poha should be soft but not mushy, about 5 minutes.
2.Steam the mixed sprouts until just tender (4-5 minutes). Set aside. This keeps them crisp-tender and removes any raw smell.
TIPUse medium or thick poha. Thin poha turns mushy instantly. After rinsing, sprinkle a pinch of salt and sugar over it for even seasoning.
temper · ~1 min
Make the tempering.
1.Heat oil in a wide non-stick pan over medium heat.
2.Add mustard seeds and let them splutter (30 seconds).
3.Add cumin seeds and curry leaves, stir briefly until fragrant (10 seconds).
saute · ~7 min
Sauté the aromatics and sprouts.
1.Add chopped onions and slit green chilies. Cook until onions turn translucent (3-4 minutes).
2.Add grated ginger and sauté until raw smell fades (1 minute).
3.Add steamed sprouts and toss well. Cook for 2 minutes so they absorb the tempering flavors.
TIPDon't overcook the sprouts at this stage — they should still have a bite. Overcooking makes them mushy.
mix · ~4 min
Add spices and poha.
1.Sprinkle turmeric powder and red chili powder over the sprout mixture. Stir to coat evenly.
2.Add the softened poha, salt, and sugar. Gently fold everything together — don't break the poha.
3.Cover the pan with a lid and let it cook on low heat for 3-4 minutes so flavors meld.
TIPFold gently with a flat spatula, not a spoon. This prevents the poha from turning into a paste.
garnish · ~1 min
Finish, garnish, and serve.
1.Turn off heat. Fluff the poha lightly.
2.Sprinkle lemon juice, roasted peanuts, grated coconut, and chopped coriander leaves on top.
3.Give it one gentle toss and serve immediately in individual bowls while warm.
TIPAlways add lemon juice off the heat — cooking it dulls the bright, fresh tang that balances the richness.

PRO TIPS

What to keep in mind.

7 tips from the recipe — small details that make a real difference to the final dish.

1
Use medium or thick poha; thin poha turns mushy when rinsed.
2
Steam sprouts just until tender (4-5 minutes) to keep them crisp-tender.
3
After rinsing poha, let it rest 5 minutes until soft but not mushy.
4
Add salt and sugar to the rinsed poha for even seasoning.
5
Fold poha gently with a flat spatula to avoid breaking it into paste.
6
Always add lemon juice off the heat to preserve its bright tang.
7
Make-ahead tip: steam sprouts and prep aromatics the night before for a quicker morning assembly.

RECIPE VARIATIONS

Adapt it for your goals.

low oil

Low-oil

Cut oil to 1 tablespoon and use a non-stick pan. Reduces fat while still allowing the tadka to bloom. Great for calorie-conscious eaters.

high protein

High-protein

Double the mixed sprouts to 400 g and add 2 tablespoons of roasted chana (split chickpeas). Boosts protein content for post-workout recovery.

jain

Jain

Skip onions and garlic; use asafoetida (hing) in the tempering. Substitute green chili with a pinch of black pepper. Suitable for Jain dietary restrictions.

vegan