Kanda Poha is a popular and nutritious Indian breakfast dish made from flattened rice (poha) cooked with onions (kanda) and an array of aromatic spices. It's not only delicious but also packed with essential nutrients, making it a wholesome choice for a balanced meal.
The exact nutritional values for a plate of poha can vary based on factors like the specific recipe and portion size. Here's a general estimate for a typical serving of poha (approximately 100 grams):
Calories: Around 110-150 kcal
Total Fat: 2-4 grams
Saturated Fat: 0.3-0.5 grams
Trans Fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 400-600 milligrams
Total Carbohydrates: 20-25 grams
Dietary Fiber: 1-2 grams
Sugars: 1-2 grams
Protein: 2-4 grams
Again, these values are approximate and can vary based on the specific ingredients and cooking methods used. For precise nutritional information, it's best to consult a reliable nutrition database or use a nutrition calculator based on your specific recipe and portion sizes.
Benefits for Health:
Rich in Carbohydrates: Kanda Poha provides a good dose of complex carbohydrates, which are the body's primary source of energy. This makes it an excellent choice to kickstart your day with sustained energy levels.
Protein-Packed: Poha itself is a decent source of protein, and when combined with peanuts, it becomes a complete protein source. Protein is crucial for muscle repair and overall growth.
Low in Calories: One plate of Kanda Poha typically contains around 250-300 calories, making it a moderately low-calorie meal option. This can be a great addition to a weight-conscious individual's diet.
Rich in Iron: The dish is loaded with iron, thanks to the inclusion of flattened rice and peanuts. Iron is vital for maintaining healthy blood hemoglobin levels and preventing anemia.
Good Source of Fibre: Poha is a good source of dietary fiber, which aids in digestion and helps regulate blood sugar levels. It also contributes to a feeling of fullness, preventing overeating.
Vitamins and Minerals: It contains a variety of essential vitamins and minerals, including vitamin B, magnesium, phosphorus, and potassium, which are crucial for various bodily functions.
Low in Fat: Kanda Poha is relatively low in fat content, making it a heart-healthy option. It's a good choice for individuals looking to maintain or lose weight.
Recipe: Ingredients:
1 cup thick poha (flattened rice)
1 large onion, finely chopped
1-2 green chilies, chopped
1/4 cup peanuts
1/2 tsp mustard seeds
1/2 tsp cumin seeds
A pinch of asafoetida (hing)
1/4 tsp turmeric powder
Salt to taste
1/2 tsp sugar (optional)
1-2 tbsp oil
Fresh coriander leaves for garnishing
Lemon wedges (optional)
Instructions:
Wash the Poha: Rinse the poha in a colander under running water until it softens. Be gentle to avoid breaking the grains. Set it aside to drain.
Roast Peanuts: In a pan, dry roast the peanuts until they turn golden brown. Remove them from the pan and set them aside.
Saute Onions and Spices: In the same pan, heat oil. Add mustard seeds, cumin seeds, and asafoetida. Once they splutter, add chopped green chilies and onions. Saute until the onions turn translucent.
Add Turmeric and Poha: Lower the heat and add turmeric powder, salt, and sugar (if using). Mix well and then add the drained poha. Gently toss to combine all the ingredients.
Add Peanuts: Crush the roasted peanuts and add them to the poha. Mix thoroughly.
Garnish and Serve: Turn off the heat and garnish the poha with fresh coriander leaves. Squeeze some lemon juice if desired.
Serve Hot: Kanda Poha is best enjoyed hot, accompanied by a hot cup of tea or coffee.
Note: You can customize this recipe by adding vegetables like peas, carrots, or bell peppers for extra nutrition and flavor.
Enjoy your nutritious and flavorful plate of Kanda Poha!
In conclusion, Kanda Poha stands as a flavorful testament to the rich tapestry of Indian cuisine. Beyond its delightful taste, it offers a wealth of nutritional benefits. Packed with complex carbs, protein, and essential nutrients, it fuels the body with sustained energy. Its low-calorie count and high fiber content make it a wise choice for weight-conscious individuals. Moreover, the inclusion of iron, vitamins, and minerals adds to its healthful profile. With its versatility in preparation, Kanda Poha easily earns its place as a beloved breakfast option, contributing both taste and nourishment to our culinary repertoire. Embrace this dish, savor its flavors, and relish the healthful rewards it brings to your table.
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