Vegetable poha

You'll need

• 2 cups thick poha (flattened rice)
• 2 tbsp oil
• 1 tsp mustard seeds
• 1 sprig curry leaves
• 1 onion, finely chopped
• 1 potato, small, diced small
• 1 green chilli, slit
• ¼ tsp turmeric
• Juice of ½ lemon
• 2 tbsp roasted peanuts, salt to taste, coriander to finish

Method

1. Rinse the poha in a sieve under running water for a few seconds, just until soft. Do not soak. Set aside to drain.
2. Warm the oil and let the mustard seeds crackle, then add the curry leaves and green chilli.
3. Add the onion and potato, cook until the potato is soft, about 8 minutes.
4. Stir in the turmeric, then the drained poha and peanuts. Toss gently so the poha doesn't turn mushy.
5. Cover for 2 minutes on low heat, then finish with lemon juice, salt and coriander.

Why this dish

Beaten rice is already par-cooked, so this dish asks very little of digestion compared to a heavier breakfast. The mustard seed and curry leaf tempering adds warmth without weight, which is why it sits well with most constitutions in the morning.

These are tags to help you find dishes that fit how you eat. They aren't a recommendation for your condition: that conversation belongs with your doctor.

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