poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure |
by Tarla Dalal

poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure | with step by step images.

poha nachni handvo is a nourishing and satiating snack. Learn how to make Indian snack for high blood pressure.

Super-healthy nachni handvo made of poha and nachni flour, and super-tasty too? Yes, we are not kidding you. Try this for taste, and you will believe us. So, we have used a batter of curds, poha and nachni flour, perked up with a traditional tempering and spice powders, not to forget a basketful of tasty and nutritious fiber rich veggies to make this tasty nachni handvo.

To make poha nachni handvo, combine the curds and 1½ cups of water in a deep bowl and whisk well. Add the poha, mix well and keep aside for 20 minutes. Add the bottle gourd, carrot, green peas, ginger-green chilli paste, sugar, turmeric powder, chilli powder and salt and mix well. Keep aside. Heat the oil in a small non-stick pan, add the mustard seeds, sesame seeds and asafoetida and sauté on a medium flame for 30 seconds. Add this tempering to the poha- curd-vegetable mixture and mix well. Add the nachni flour and mix well. Divide the batter into 6 equal portions. Heat a 100 mm. (4”) diameter non-stick pan and grease it with ¼ tsp of oil. Pour a portion of the batter on it and spread it evenly, cover with a lid and cook on a medium flame for 10 to 12 minutes or till both the sides turn golden brown in colour. Cut the handvo into 4 equal portions and serve poha nachni handvo immediately.

Made with just the right amount of salt, this recipe is ideal for those with high blood pressure. Heart patients too can indulge in this snack. Being cooked with minimal oil, it has a restricted amount of fat. One handvo with 125 calories are perfect wholesome snack for hypertension as well as Pregnant women who have high blood pressure.

The use of nachni in this Indian snack for high blood pressure, is also adds in a dose of calcium which helps in bone strengthening. Serve it with green chutney and relish its flavours.

Tips for poha nachni handvo. 1. Do not prepare the batter too much in advance as it will release water and make it difficult to make the handvo. 2. Also, remember that the Poha Nachni Handvo takes time to cook, but you must be patient and cook it on a medium flame. 3. Serve immediately as it is made with less oil.

You can also try other recipes like Healthy Stuffed Luchi and Grilled Sweet Potato.

Enjoy poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure | with step by step photos below.

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Poha Nachni Handvo recipe - How to make Poha Nachni Handvo

For Poha Nachni Handvo
1 cup thick beaten rice (jada poha) , washed and drained
1/2 cup ragi (nachni / red millet) flour
1/2 cup curd (dahi)
1/2 cup grated bottle gourd (doodhi / lauki)
1/2 cup grated carrot
1/4 cup boiled green peas
2 tsp ginger-green chilli paste
1 tsp sugar
1/8 tsp turmeric powder (haldi)
1/8 tsp chilli powder
1/4 tsp salt
1 tsp oil
1 tsp mustard seeds ( rai / sarson)
2 tsp sesame seeds (til)
1/8 tsp asafoetida (hing)
1 tsp oil for greasing

Method

Combine the curds and 1½ cups of water in a deep bowl and whisk well.
Add the poha, mix well and keep aside for 20 minutes.
Add the bottle gourd, carrot, green peas, ginger-green chilli paste, sugar, turmeric powder, chilli powder and salt and mix well. Keep aside.
Heat the oil in a small non-stick pan, add the mustard seeds, sesame seeds and asafoetida and sauté on a medium flame for 30 seconds.
Add this tempering to the poha- curd-vegetable mixture and mix well.
Add the nachni flour and mix well.
Divide the batter into 6 equal portions.
Heat a 100 mm. (4”) diameter non-stick pan and grease it with ¼ tsp of oil. Pour a portion of the batter on it and spread it evenly, cover with a lid and cook on a medium flame for 10 to 12 minutes or till both the sides turn golden brown in colour.
Repeat step 8 to make 5 more handvos.
Cut each handvo into 4 equal portions and serve immediately.

Nutrient values (Abbrv) per handvo

Energy	125 cal
Protein	2.9 g
Carbohydrates	20.1 g
Fiber	2.5 g
Fat	3.3 g
Cholesterol	2.7 mg
Sodium	138.1 mg

Click here to view calories for Poha Nachni Handvo

Poha Nachni Handvo recipe with step by step photos

If you like poha nachni handvo

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- low salt multigrain bread

What is poha nachni handvo made of?

Poha nachni handvo is made of 1 cup thick beaten rice (jada poha), washed and drained, 1/2 cup ragi (nachni / red millet) flour, 1/2 cup curd (dahi), 1/2 cup grated bottle gourd (doodhi / lauki), 1/2 cup grated carrot, 1/4 cup boiled green peas, 2 tsp ginger-green chilli paste, 1 tsp sugar, 1/8 tsp turmeric powder (haldi), 1/8 tsp chilli powder, 1/4 tsp salt, 1 tsp oil, 1 tsp mustard seeds ( rai / sarson), 2 tsp sesame seeds (til), 1/8 tsp asafoetida (hing) and 1 tsp oil for greasing.

Tips for poha nachni handvo

Do not prepare the batter too much in advance as it will release water and make it difficult to make the handvo.
The batter made should be free of lumps too.
Chilli powder in the batter can be replaced with green chilli paste.

Also, remember that the handvo takes time to cook, but you must be patient and cook it on a medium flame.
While cooking the handvo, keep checking at frequent intervals so the hadvo doesn’t burn.
Serve immediately as it is made with less oil.

How to select beaten rice, poha, rice flakes

Both medium and fine flakes are readily available in the market, so buy the one suitable for your recipe.
Look inside the bag to make they are not too powdery, though some crumbling is inevitable.

The poha should not be curved in shape.
Also check for signs of moisture or lumpiness.

How to select nachni flour, ragi flour

The ragi flour should be clean and dust free.
It should be without any infestations or foul odour.
Check the flour for signs of moisture or lumpiness.

Check the expiry date if it is a packet.

How to set curd

To make Curd at home using Buffalo milk, rinse a deep non-stick pan with 2 tbsp of water and simmer it for 2-3 minutes. This is generally done in stainless steel pans but, if you have an old non-stick pan it is advisable to make this extra effort so, that the milk does not burn. If using a stainless steel patila, you can set the curd in the same vessel.
Rotate the pan in a clockwise motion, so the water spreads evenly in the pan. This will prevent milk from scorching as the water forms a protective layer between the pan and milk.
Discard the water and pour the full fat milk into the pan. We have used buffalo milk here as it is a full fat milk. The higher content of fat in this milk results in a very creamy, rich and thick curd as opposed to other types of milk. Learn how to set curd at home in detail.

For the curd water mixture

For the curd water mixture of poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure, add 1/2 cup curd (dahi) in a deep bowl. Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet.

Add 1½ cups of water.
Whisk well. Keep aside.

For the batter of poha nachni handvo

For the batter of poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure, add 1 cup thick beaten rice (jada poha), washed and drained to the curd water mixture. Pros for poha. High iron count (2.67 mg in a cup) of poha. Most people prefer eating poha for breakfast. The reason behind it is its high carb count. Poha helps us accomplish nearly 5% of potassium requirement which will control blood pressure and sustain cardiac health and further aids in controlling blood cholesterol too. Cons. Due to high carb content it is not good source of diabetic food. With calories to add along with carbs and not much fiber, poha should logically be constrained by those who intend to lose weight. High protein, less carbs and more fiber should be the target of weight watchers. Read is poha healthy?
Mix well and keep aside for 20 minutes.
The add the vegetables. Add 1/2 cup grated bottle gourd (doodhi / lauki). With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. It helps prevent acidity and good for diabetics. See the 10 benefits of bottlegourd article for complete information.

Add 1/2 cup grated carrot. Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.
Add 1/4 cup boiled green peas. Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics. Is green peas good for diabetics and see full benefits of green peas.
Add 2 tsp ginger-green chilli paste. Ginger green chilli paste together has many health benefits to offer. Ginger is an effective cure for congestion, sore throat, cold and cough. It aids digestion and relieves constipation. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too.
Add 1 tsp sugar.
Then add the spices. Add 1/8 tsp turmeric powder (haldi). Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation. Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients. It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits.

Add 1/8 tsp chilli powder This can be replaced with extra green chilli paste.
Add 1/4 tsp salt.
Mix well. Keep aside.

For the tempering for the batter of poha nachni handvo

For the tempering for the batter of poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure, heat 1 tsp oil in a small non-stick pan.
Add 1 tsp mustard seeds ( rai / sarson).

Add 2 tsp sesame seeds (til). These tiny white seeds are indeed a good source of protein. Half of daily requirement of calcium is fulfilled by consuming ½ cup of sesame seeds. Sesame seeds are a storehouse of iron, folic acid and help to prevent iron deficiency anaemia and boost your energy. The lignans, a type of polyphenol, present in seed does wonders to naturally reduce cholesterol levels. See detailed benefits of sesame seeds.
Add 1/8 tsp asafoetida (hing). The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.
Sauté on a medium flame for 30 seconds.
Add this tempering to the poha-curd-vegetable batter and mix well.
Add 1/2 cup ragi (nachni / red millet) flour. Ragi flour is high in protein and great source for vegetarians. In addition its gluten free, fiber rich food which in turn is good for diabetics and a healthy heart. Ragi flour creates a much lower surge in sugar levels compared to wheat. Ragi is rich in Magnesium which improves insulin response by lowering insulin resistance. A must read for the 11 benefits of ragi to include in your daily diet.

Mix well. There should be no lumps remaining. The batter is now ready.

How to make poha nachni handvo

To make poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure, divide the batter into 6 equal portions.
Heat a 100 mm. (4”) diameter non-stick pan and grease it with ¼ tsp of oil.
Pour a portion of the batter on it and spread it evenly, cover with a lid and cook on a medium flame for 10 to 12 minutes or till both the sides turn golden brown in colour.
Repeat step 2 and 3 to make 5 more handvos.

Cut each poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure into 4 equal portions and serve immediately.

Health Benefits of poha nachni handvo

Poha Nachni Handvo – a healthy breakfast.
Nachni is a very good source of calcium which boosts bone health.
Curd is probiotic in nature, thus beneficial for the gut. Further its protein content also supports bone strengthening.
While we have used ¼ tsp of salt to make it suitable for hypertension, you can use salt to taste if you do not suffer from high BP.

One handvo is enough to satiate you early in the morning.
Pregnant women with high BP can also enjoy this handvo for breakfast or snack.
Since the recipe has poha and sugar, we do not reccomend it for diabetics.

Foodie #594843

on 29 Dec 20 02:57 PM

nice recipe..must try

Foodie #689757

on 02 Dec 20 08:51 PM

Nachini didn''t taste better ever before. Very tasty & quick recipe. Thanks Team TD

Meghna

on 22 Jun 20 09:06 PM

Poha used in this fashion can''t even think of... Too yummy and healthy recipe without onion garlic... Just wanted to know if ragi flour could be replaced with quinoa flour or any other kind of flour like bajra or jowar flour? Please advice!

Tarla Dalal