Sprouted Matki Poha
by Tarla Dalal
sprouted matki poha recipe | healthy poha | matki poha recipe | with 18 amazing images.
Sprouted matki poha is a filling snack which can be enjoyed by people of all ages. When you think of a healthy vegetarian breakfast, this healthy poha is certainly the first choice that would come to your mind. Learn how to make matki poha recipe.
To make healthy poha add some sprouts to it. Learn how to make matki sprouts. Then use them to make sprouted matki poha recipe. For this wash and soak the poha. Make a tempering of cumin seeds in hot. Sauté onions and green chillies and then add all the remaining ingredients, mix well and cook for 2 to 3 minutes. Finally add lemon juice and mix well.
Looking for some snazzy ways to top up on iron? Here’s a nutritious breakfast that will knock the tiredness out of you. The interesting combination of ingredients in the Sprouted Matki Poha makes it a power packed breakfast loaded with iron and protein! The iron (haeme) from poha and the protein (globin) is from sprouts. A combination of 2 makes up hemoglobin.
The vitamin C in matki poha recipe further enhances the absorption of iron. A good amount of Vitamin C in the diet also ensures a healthy immune system and a flawless skin. You can also stock up on some potassium, magnesium and phosphorus by way of this snack.
It is said that sprouts must be consumed by one and all daily. This healthy poha recipe can be enjoyed by healthy adults, kids, senior citizens, heart patients (in limited quantity) and pregnant women.
Enjoy sprouted matki poha recipe | healthy poha | matki poha recipe | with step by step photos.
Sprouted Matki Poha recipe - How to make Sprouted Matki Poha
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Sprouted Matki Poha
1 cup boiled sprouted matki (moath beans)
2 cups thick beaten rice (jada poha)
2 tsp oil
1 tsp cumin seeds (jeera)
1 tsp finely chopped green chillies
1/2 cup finely chopped onions
1/2 tsp turmeric powder (haldi)
1/2 tsp sugar
1/4 tsp chilli powder
salt to taste
2 tbsp finely chopped coriander (dhania)
2 tsp lemon juice
For sprouted matki poha
- For sprouted matki poha
- To make {span class="bold1"}sprouted matki poha{/span}, place the beaten rice in a sieve and hold it under running water for a few seconds. Keep aside for 2 minutes for the water to drain out completely.
- Heat the oil in a broad non-stick pan and add the cumin seeds.
- When the seeds crackle, add the green chillies and sauté on a medium flame for a few seconds.
- Add the onions and turmeric powder and sauté on a medium flame for 1 minute.
- Add the matki, soaked beaten rice, sugar, chilli powder, salt and coriander, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Add the lemon juice and mix well.
- Serve the {span class="bold1"}sprouted matki poha{/span} hot.
For homemade sprouted matki
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For making sprouted matki at home, pick and clean the moath beans. Wash them in a bowl of water 3-4 times or under running water.
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Combine 1/3 cup matki and enough water in a deep bowl.
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Cover with a lid and keep aside to soak for 6 hours or overnight.
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Drain completely and place them in a strainer or tie them in a muslin cloth.
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Cover it with a lid and keep aside in a warm place to sprout for 10 to 12 hours, toss them once or twice in between.
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After one day, you will see small sprouts. For longer sprouts, you can keep them for another day. Keep the mixed sprouts aside.
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For boiling the moath sprouts, heat water in a saucepan.
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When the water starts bubbling, add the matki sprouts.
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Cover with a lid and cook on a medium flame for approx. 8 to 10 minutes.
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Drain the boiled matki sprouts and keep aside.
How to make matki poha
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To prepare the sprouted matki poha recipe | healthy poha | matki poha recipe, clean and place the beaten rice or jada poha in a strainer.
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Place the beaten rice on a sieve under a running tap and wash lightly to soften them.
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Drain and leave aside for 2 minutes.
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To make sprouted matki poha, heat the oil in a broad non-stick pan. Once the oil is hot, add cumin seeds.
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When the seeds crackle, add the green chillies and sauté on a medium flame for a few seconds. Add as per your preference.
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Add onions.
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Add the turmeric powder. To make the sprouted matki poha spicier, add red chilli powder.
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Sauté on a medium flame for 1 minute or till the onion turn light brown in colour.
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Add the matki.
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Add the soaked beaten rice.
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Add sugar. You can skip adding sugar if you wish.
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Add chilli powder.
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Add salt.
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Add coriander.
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Mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
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Add the lemon juice.
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Mix well and our healthy sprouted matki poha are ready!
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Serve matki poha recipe hot. As a variation you can also try Power poha, healthy kabuli chana poha.
Sprouted matki poha for pregnant women and kids
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Sprouted matki poha is a healthy snack which can be enjoyed by pregnant women and kids both.
- The protein in this poha helps to nourish the cells of the body.
- The iron from poha will help to reduce fatigue and keep the kids energetic throughout the day.
- Poha once soaked turns soft and if the sprouted matki is overcooked, then senior citizens can pool in some protein and iron, along with magnesium and potassium which can help maintain heartbeat.
- Good amount of fiber (3.7 g / serving) qualifies this healthy for heart patients as well.
| Energy | 199 cal |
| Protein | 6.5 g |
| Carbohydrates | 36.2 g |
| Fiber | 1.3 g |
| Fat | 3.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 128 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 1.5 mg |
| Vitamin C | 6.2 mg |
| Folic Acid | 2.3 mcg |
| Calcium | 55.9 mg |
| Iron | 7.8 mg |
| Magnesium | 79.5 mg |
| Phosphorus | 122 mg |
| Sodium | 10.1 mg |
| Potassium | 279 mg |
| Zinc | 0.1 mg |
Unique recipe. Quick, easy, tasty & healthy.
Poha itself is considered to be rich in Iron...and when you replace potatoes with sprouted matki..it becomes an excellent dish with iron brimming inside...loved it...damn easy and yummy...I make this recipe often for breakfast!