Sprout Poha Recipe For Weight Loss

This healthy, fiber-rich poha is perfect for anyone on a weight loss journey. Made with sprouted moong, a variety of vegetables, and minimal oil, it’s a light yet filling dish that’s high in protein, easy to digest, and bursting with flavor. Ideal for breakfast or a light lunch!

Ingredients:

• 1 cup sprouted green moong (prepared by soaking overnight and sprouting in cloth)

• 1½ cups poha (flattened rice), rinsed and drained

• ½ cup curd (yogurt)

• 1 medium onion, finely chopped

• 1 small tomato, chopped

• 1 small carrot, finely chopped

• ½ capsicum, chopped

• 1 green chilli, chopped

• ½ cup green peas (or sweet corn)

• 2 teaspoons sesame oil (til ka tel)

• ½ teaspoon mustard seeds

• 8–10 curry leaves

• ½ teaspoon turmeric powder

• ½ teaspoon cumin powder

• 1 teaspoon coriander powder

• Salt to taste

• Fresh coriander leaves, chopped

• Juice of 1 lemon

• Optional garnish: masala sev or roasted peanuts

Instructions:

Step 1: Prepare the Base

1. Wash and soak poha for a few minutes, then drain and keep aside.

2. In a heated pan, add sesame oil. Once hot, add mustard seeds and let them splutter.

3. Add curry leaves, green chilli, and chopped onions. Sauté until onions turn translucent.

Step 2: Add Vegetables and Moong

4. Add chopped tomato, carrot, capsicum, and peas (or corn). Sauté for 2 minutes.

5. Add sprouted moong and continue cooking for 3–4 minutes on medium heat.

Step 3: Add Spices

6. Add turmeric powder, cumin powder, coriander powder, and salt. Mix well.

7. If the mixture starts to stick, sprinkle a few drops of water and cook covered for 2–3 minutes until veggies are soft.

Step 4: Add Poha and Curd

8. Add the soaked poha and curd into the cooked veggie-moong mix. Stir gently.

9. Adjust salt if needed and cook on low flame for 2 more minutes to let flavors absorb.

Step 5: Finish and Serve

10. Turn off the flame. Add chopped coriander leaves and squeeze in fresh lemon juice.

11. Garnish with roasted peanuts or masala sev for crunch (optional).

12. Serve hot and enjoy!

Tips:

• You can add other vegetables like cabbage, beans, cauliflower, or broccoli as per your preference.

• Curd makes it creamy, but you can skip it for a drier version.

• Sprouted moong boosts protein and fiber content—great for sustained energy.