Tomato Poha With Peas Recipe
Poha, or flattened rice, is a beloved breakfast dish in many households, especially in North India. It’s quick to prepare, healthy, and extremely versatile, offering an array of flavors with just a few ingredients. Tomato Poha with peas is a variation that is simple yet delightful, perfect for those busy mornings when you need something nourishing and easy to digest. The poha is rich in iron, and with each serving, you’ll also get the goodness of fresh vegetables like tomatoes, peas, and a medley of spices, making this dish a vibrant, nutritious choice for breakfast.
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Course: North Indian Breakfast
Cuisine: North Indian Recipes
Diet: Vegetarian
Ingredients:
| Ingredients | Quantity |
|---|---|
| Poha (Flattened Rice) | 2 cups |
| Green peas (Matar) | 1/2 cup, blanched |
| Onion | 1, finely chopped |
| Tomatoes | 3, finely chopped |
| Green Chilli | 1, finely chopped |
| Garlic | 2 cloves, roughly pounded |
| Fennel seeds (Saunf) | 1 teaspoon, roughly pounded |
| Mustard seeds (Rai/Kadugu) | 1 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Red Chilli powder | 1 teaspoon |
| Coriander powder (Dhania) | 1 teaspoon |
| Curry leaves | 1 sprig |
| Coriander leaves (Dhania) | 2 tablespoons, finely chopped for garnish |
| Oil | 2 teaspoons |
| Lemon juice | 2 teaspoons |
| Salt | To taste |
Nutritional Information (Approximate per serving):
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 4g |
| Carbohydrates | 33g |
| Dietary Fiber | 3g |
| Fat | 4g |
| Iron | 1.5mg |
Instructions:
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Prepare Poha: Start by washing the poha under running water to remove any dust and impurities. Once washed, drain it using a strainer and set it aside for a few minutes.
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Blanch Green Peas: Take the green peas and blanch them in hot water for about 2-3 minutes. Once done, drain the water and set the peas aside.
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Tempering the Spices: In a wok, heat the oil over medium heat. Add the mustard seeds and let them crackle. Once they begin to pop, add the roughly pounded fennel seeds and garlic to the pan, sautéing until the garlic turns golden brown and fragrant.
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Adding Aromatics: Next, add the asafoetida (hing) and curry leaves to the wok. Let it splutter for a few seconds before adding the finely chopped onions. Sauté the onions until they turn translucent, releasing their natural sweetness.
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Cooking Tomatoes: Add the finely chopped tomatoes and green chilli to the wok, stirring occasionally. Continue to sauté until the tomatoes soften and turn slightly mushy, blending perfectly with the onions.
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Spices and Seasoning: Once the tomatoes are cooked, add the turmeric powder, red chilli powder, and coriander powder. Stir everything together, allowing the spices to bloom and combine well with the tomatoes and onions. Sauté for about a minute.
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Adding Poha: Now, add the drained poha to the wok. Gently mix everything together, ensuring the poha is well-coated with the spiced onion-tomato mixture. Season with salt to taste, and continue to stir gently to avoid breaking the poha.
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Cooking Poha: Cover the wok with a lid and let the poha cook for about 10 minutes on low heat. The steam from the covered lid will help soften the poha and allow it to absorb all the flavors.
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Finishing Touches: Once the poha is cooked, add the blanched green peas, along with lemon juice. Stir gently to incorporate the peas evenly. Garnish with freshly chopped coriander leaves for a burst of freshness and color.
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Serving: Transfer the Tomato Poha to a serving plate. Serve hot with a side of your favorite chutney or enjoy it with a refreshing drink. This dish is perfect for breakfast or as a light meal. You can even pack it in lunchboxes for a satisfying mid-day snack.
Pro Tip:
For extra flavor, you can add roasted peanuts or cashews on top for some crunch. A dollop of yogurt on the side pairs beautifully with this dish, adding creaminess to balance the spiced poha.
Serving Suggestion:
Tomato Poha with Peas pairs wonderfully with Cocoa Banana Almond Date Smoothie for a wholesome breakfast. The refreshing smoothie complements the savory poha, making for a complete and fulfilling meal to start your day right. Alternatively, you can also serve it alongside some fresh cut fruits and a handful of nuts for a more robust breakfast.
This quick and nutritious Tomato Poha with Peas is a delightful way to enjoy your morning, giving you a balance of flavors and nutrients. Whether you’re looking for a quick meal on a busy morning or a healthy lunchbox option for kids, this dish is sure to satisfy!
