Recipes Details

Vegetable Sprouts Poha

Nutrition Info:

Packed with iron: Eating poha regularly can prevent iron deficiency or anaemia as it contains 20mg of iron in every 100g raw rice flakes. Children as well as pregnant and lactating women can benefit greatly by consuming it. Sufficient iron helps the body to form haemoglobin that carries oxygen to body cells and also builds immunity. Squeeze a cut lemon on the poha as it helps improve iron absorption.

A complete meal: Mixed vegetables can be added to poha to make it rich in vitamins, minerals and fibre. Adding sprouts, soya nuggets, peanuts and even boiled eggs can make it a well-balanced and high-protein meal.

   1 Serving

Energy- 164 kcal

Protein- 5.7g

Carbohydrates- 30.6g

Fiber- 3.5g

Fat- 2.1g

Cholesterol- 0mg


1 cup Poha

1/2 cup Sprouts

½ cup Chopped Onion

½ cup Chopped Carrots

¼ cup Peas

¼ cup Capsicum

½ Squeezed Lemon

1tsp Turmeric powder, Red chilli Powder, Amchur Powder

¼ tsp Salt

¼ cup Chopped Coriander Leaves for garnishing


  • Place poha in a sieve and gently wash it. Keep it aside for 10 minutes after draining the water from it.

  • Put 2 tsp oil in a non-stick pan on a medium flame. Add mustard seeds and wait for it to crackle.

  • Now add curry leaves, peanuts, chopped onions, minced ginger and green chilies. Sauté till onions turn light brown.

  • Now add capsicum, carrot, peas, potatoes in it.

  • Then add mixed sprouts and sauté for another couple of minutes on a medium flame.

  • Add salt and turmeric powder to sauté and cook for another couple of minutes.

  • Now add poha and a tablespoon of lemon juice, amchur powder, dhaniya powder, red chilli powder and mix well. Cook it for 2-3 minutes while stirring it continuously to avoid overcooking.

  • Mix the contents well.

  • Garnish with coriander leaves. Serve hot.

Sufficient iron in these nutritious recipes helps the body to form hemoglobin that carries oxygen to body cells and also
builds immunity.