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Brown Protein Poha

VIEWS 4272

Energy (kcal) - 186

Protein (g) - 7.5

Carbohydrate (g) - 35

Fat (g) - 2.9

Khyati's Health-O-Meter Says:

Brown rice has hulls and brans which provide ''natural wholeness" to the grain and are rich in proteins, thiamine, calcium, magnesium, fiber, and potassium. It is high in fiber, acts as an anti-oxidant and has a low glycemic index. The cereal- pulse combination (3:1) offers a full set of amino acids. Lysine is absent in the cereal and methionine is absent in the pulse hence mixing the two is beneficial and this mix becomes a complete protein source. Also adding lemon enhances iron absorption.

INGREDIENTS:
  • Brown pressed rice flakes - 2 tbsp(30g)
  • Moong (sprouted) - 10g
  • Green peas - ¼ cup (25g) 
  • Carrot - 10g, chopped
  • Onion - 1 small (20g),chopped
  • Lemon juice - 1 tsp 
  • Fresh coriander - ½ tbsp Mustard seeds - ¼ tsp
  • Curry leaves - a few for tempering
  • Green chillies - 1 no., seeded and slit
  • Mustard seeds  - ¼ tsp
  • Turmeric powder - ¼ tsp
  • Salt - as per taste
  • Oil - ½ tsp
DIRECTIONS:
Step 1 Soak brown poha in water for 15-20 minutes. Drain. Step 2 Heat oil in a pan, add mustard seeds, curry leaves, onions, green chillies and saute for a few minutes. Step 3 Add turmeric powder and mix. Add soaked brown poha, salt and stir to mix. Step 4 Cook for 2-3 minutes. Add green peas, carrot, lemon juice and mix again. Step 5 Garnish with coriander leaves, toss and serve hot.

Brown Protein Poha - BY KHYATI RUPANI

10 FEB 2018
VIEWS 4272

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