Iahas-Poha-Flattend Rice Preparation

Poha (Flattend Rice Preparation)


Poha is a dried flattened rice that softens up when soaked in water. It is made by the process of rolling, similar to rolled oats. This is a perfect breakfast recipe to kick-start your day with complex carbohydrates. It is easily digestible, low in gluten, and rich in iron.

This recipe is good for balancing all 3 doshas (vata, pitta, kapha).
Skip mustard seeds and peanuts if you have severe pitta dosha.

Prep Time: 10 Mins
Total Time: 20 Mins
Serves: 4 persons


  • 3 cups of flattened rice or poha. Using thin poha will make this dish soggy.
  • 1 ½ T cup safflower or avocado oil (or any other oil that can be heated at high temperature)
  • ½ cup chopped onion (optional)
  • 1t black mustard seeds
  • 1t cumin seeds
  • 7 to 8 curry leaves, fresh or dried
  • Salt (or as required) preferably Himalayan salt
  • a big pinch of  turmeric
  • a big pinch of Hing (asafoetida)
  • 1/4th cup chopped cilantro leaves
  • 1 small green chili, chopped fine
  • Fresh coconut/coconut flakes, lemon and peanuts to Garnish 


  1. Add water to the poha, wash and drain twice. Set aside.
  2. Add oil to the frying pan and let it heat over a medium flame and add mustard and cumin seeds. Wait till they splutter and add hing and turmeric. Followed by curry leaves and green chilies.
  3. Add chopped onion and fry till translucent.
  4. Sprinkle the salt over the soaked poha and add it to the onion mixture and Mix well.
  5. Put a lid and let it steam for 3 mins and mix well again. Repeat twice.
  6. Sprinkle water if the mixture becomes too dry.
  7. Add cilantro leaves, mix and turn off the heat.
  8. Let it sit for a few minutes and serve hot.
  9. Garnish with coconut flakes, peanuts, and a squeeze of lemon juice.

Serving suggestions

Serve fresh and hot.
Avoid storing in the refrigerator as the rice flakes might get dry and chewy.


You can add vegetables like carrots, peas, cabbage, etc and stir-fry with the onions to incorporate more fiber content.

Check out the Ayurvedic benefits of ingredients used in this recipe

Chinmayi Kulkarni

Chinmayi is a Nutritionist turned Marketer, with Masters in both Marketing and Nutrition. Her focus is to combine her knowledge to understand and evangelize Ayurveda.

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