Kanda poha
Soft flattened rice with onions, peanuts and a little turmeric, finished with lemon and cilantro. A light, comforting breakfast in 20 minutes.
- Total time
- 20 min
- Servings
- 2
- Calories
- 399
- Protein
- 9 g
- Protein
- 9 g 9%
- Carbs
- 57 g 57%
- Fat
- 15 g 34%
- Vegetarian
- Vegan
- Pescatarian
- Dairy-free
- Egg-free
- Gluten-free
- No pork or alcohol
- No added sugar
Ingredients
- 120 gpoha, thick variety
- 1 tbspvegetable oil
- 1 tspmustard seeds
- 30 gpeanuts
- 1 mediumonion, finely chopped
- 5 ggreen chili, slit
- ½ tspturmeric
- ½ tspsalt
- 1 tbsplemon juice
- 10 gcilantro, chopped
Steps
- Rinse the poha in a sieve under running water for 30 seconds until just soft. Let it drain while you cook.
- Heat the oil in a pan over medium heat. Add the mustard seeds and, when they pop, the peanuts. Fry for 1 to 2 minutes until golden.
- Add the onion and chili and cook for 3 to 4 minutes until the onion is soft. Stir in the turmeric.
- Add the poha and salt and toss gently for 2 minutes until heated through.
- Take off the heat, stir in the lemon juice and scatter with cilantro.
What a serving gives you
High in Iron (22% DV), Copper (40% DV), Manganese (53% DV), Selenium (23% DV), Thiamin (B1) (40% DV), Niacin (B3) (28% DV), Pantothenic acid (B5) (20% DV), Folate (71% DV)
Low in cholesterol
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 399 kcal | 257 kcal | |
| Protein | 9.27 g | 5.97 g | 19% |
| Carbohydrate | 57.3 g | 36.9 g | 21% |
| Dietary fiber | 3.48 g | 2.24 g | 12% |
| Total sugars | 3.57 g | 2.3 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥0 g | ≥0 g | |
| Water | 71 g | 45.7 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 15.3 g | 9.83 g | 20% |
| Saturated fat | 1.63 g | 1.05 g | 8% |
| Trans fat | ≥0.028 g | ≥0.018 g | |
| Monounsaturated fat | 8.47 g | 5.45 g | |
| Polyunsaturated fat | 4.53 g | 2.92 g | |
| Omega-3 ALA | ≥0.64 g | ≥0.412 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 51.8 mg | 33.3 mg | 4% |
| Iron | 4.02 mg | 2.59 mg | 22% |
| Magnesium | 53.4 mg | 34.3 mg | 13% |
| Phosphorus | 156 mg | 100 mg | 12% |
| Potassium | 321 mg | 206 mg | 7% |
| Sodium | 592 mg | 381 mg | 26% |
| Zinc | 1.37 mg | 0.882 mg | 12% |
| Copper | 0.359 mg | 0.231 mg | 40% |
| Manganese | 1.22 mg | 0.783 mg | 53% |
| Selenium | 12.6 mcg | 8.12 mcg | 23% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 18.3 mcg | 11.8 mcg | 2% |
| Vitamin C | 14.5 mg | 9.34 mg | 16% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 2.79 mg | 1.79 mg | 19% |
| Vitamin K | 21.3 mcg | 13.7 mcg | 18% |
| Thiamin (B1) | 0.483 mg | 0.311 mg | 40% |
| Riboflavin (B2) | 0.08 mg | 0.051 mg | 6% |
| Niacin (B3) | 4.53 mg | 2.92 mg | 28% |
| Pantothenic acid (B5) | 0.993 mg | 0.639 mg | 20% |
| Vitamin B6 | 0.239 mg | 0.154 mg | 14% |
| Folate | 286 mcg | 184 mcg | 71% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 17.6 mg | 11.3 mg | 3% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.099 g | ≥0.064 g | |
| Threonine | ≥0.31 g | ≥0.199 g | |
| Isoleucine | ≥0.346 g | ≥0.222 g | |
| Leucine | ≥0.647 g | ≥0.417 g | |
| Lysine | ≥0.339 g | ≥0.218 g | |
| Methionine | ≥0.156 g | ≥0.1 g | |
| Cystine | ≥0.148 g | ≥0.095 g | |
| Phenylalanine | ≥0.466 g | ≥0.3 g | |
| Tyrosine | ≥0.319 g | ≥0.206 g | |
| Valine | ≥0.457 g | ≥0.294 g | |
| Arginine | ≥0.902 g | ≥0.581 g | |
| Histidine | ≥0.217 g | ≥0.14 g | |
| Alanine | ≥0.429 g | ≥0.276 g | |
| Aspartic acid | ≥0.969 g | ≥0.624 g | |
| Glutamic acid | ≥1.85 g | ≥1.19 g | |
| Glycine | ≥0.463 g | ≥0.298 g | |
| Proline | ≥0.412 g | ≥0.265 g | |
| Serine | ≥0.439 g | ≥0.282 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |