High-Protein Sprouted Moong Poha
A nutritious twist on the classic breakfast! This poha combines fluffy flattened rice with protein-rich sprouted moong beans and soft paneer, all tossed in a lightly spiced, tangy tempering. A wholesome and filling meal to kickstart your day.
For 4 servings
- prep
Prepare the poha and vegetables.
1.Place the thick poha in a sieve and rinse it under running water for 30 seconds. Do not soak.2.Let the poha drain in the sieve while you prepare other ingredients. This allows it to soften perfectly.3.Finely chop the onion, tomato, and green chili. Grate the ginger.4.Cut the paneer into small, bite-sized cubes.TIPRinsing poha just enough is key. Over-soaking will make it mushy, while under-rinsing will leave it dry. - temper
Make the tempering and roast peanuts.
1.Heat oil in a wide pan or kadai over medium heat.2.Add the raw peanuts and roast for 1-2 minutes until they are lightly golden. Remove them and set aside.3.In the same oil, add mustard seeds. Once they start to crackle, add the cumin seeds and let them sizzle for a few seconds. - saute
Sauté the aromatics and vegetables.
1.Add the chopped onion, green chili, and grated ginger to the pan.2.Sauté for 2-3 minutes until the onions become soft and translucent.3.Add the chopped tomatoes and cook for another 2 minutes until they soften.TIPCook the onions well to build a sweet, aromatic base for the poha. - mix
Cook the sprouts and paneer.
1.Add the sprouted moong beans, turmeric powder, and salt to the pan.2.Pour in 1/4 cup of water, cover the pan, and let the sprouts steam for 4-5 minutes until they are tender but still have a slight crunch.3.Add the paneer cubes and mix gently. Cook for 1 minute. - assemble
Combine everything and finish the poha.
1.Add the drained poha to the pan with the cooked sprouts and vegetables.2.Mix everything gently with a light hand until the poha is evenly coated with the spices and turns yellow.3.Cover and cook on low heat for 2 minutes to allow the flavors to meld.4.Turn off the heat. Add the roasted peanuts, lemon juice, and chopped coriander leaves.TIPUse a spatula or a fork to mix the poha gently to avoid breaking the flakes. - serve
Serve the poha hot.
Give it one final mix and serve the high-protein sprouted moong poha immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Always use thick poha for this recipe as thin poha will turn mushy.
- 2You can steam the sprouted moong separately beforehand to save time.
- 3Don't overcook the sprouts; they should retain a slight bite for the best texture.
- 4For extra flavor, you can add a pinch of sugar along with the salt to balance the tanginess.
- 5Feel free to add other finely chopped vegetables like carrots or bell peppers along with the onions.
Adapt it for your goals.
Vegan
To make this recipe vegan, simply omit the paneer or replace it with firm tofu cubes.
jainJain
For a Jain version, skip the onion and ginger. You can add a pinch of asafoetida (hing) to the tempering.
gluten freeGluten free
This recipe is naturally gluten-free. Just ensure your asafoetida (if used) is not compounded with wheat flour.
kid friendlyKid friendly
Reduce or omit the green chilies to make it less spicy for kids. You can also add some grated cheese on top before serving.
Why this is on our healthy list.
Excellent Source of Protein
The combination of sprouted moong beans and paneer provides a high-quality protein boost, essential for muscle repair, growth, and overall body function.
Rich in Dietary Fiber
Sprouted moong and poha are good sources of dietary fiber, which aids in digestion, promotes satiety, and helps maintain stable blood sugar levels.
Boosts Energy Levels
Poha is a good source of complex carbohydrates, providing sustained energy without causing a sharp spike in blood sugar, making it an ideal breakfast food.
Packed with Vitamins and Minerals
Sprouting increases the nutritional value of moong beans, making them rich in vitamins like C and B, and minerals like iron and potassium.
Frequently asked questions
Yes, it is very healthy. It's a balanced meal with complex carbohydrates from poha, plant-based protein from sprouted moong and paneer, and healthy fats from peanuts. It's also rich in fiber and essential nutrients.
