Poha Salad

This vibrant and nutritious Poha Salad is a delightful blend of textures and flavors, perfect for a light meal or a refreshing snack. Made with the versatile poha, or flattened rice, this dish serves as a canvas for a medley of crunchy and colorful ingredients. The poha is soaked and combined with the earthy crunch of chopped peanuts and the sweetness of pomegranate seeds. Shredded carrots and cucumbers add a refreshing crispness, enhancing the salad’s visual appeal with their vivid colors.

The salad is further enlivened by the aromatic addition of shredded cilantro and a burst of citrusy freshness from lemon juice. A sprinkle of roasted black sesame seeds introduces a nutty flavor and appealing contrast. The alternative preparation method involves lightly sautéing the poha in oil with curry leaves and lemon rice powder, which adds an aromatic depth, but omits additional salt and lemon juice to retain its lightness.

High in fiber and low in calories, this salad is a nutritious dish that supports a healthy diet, providing essential nutrients while keeping you full. An ideal choice for those looking to manage calorie intake without compromising on flavor, it’s a celebration of wholesome ingredients and mindful eating. This dish is not only easy to prepare, but its vibrant presentation makes it an enticing offering for any table.

1. Peanuts: A 1/4 cup of chopped peanuts has around 199–207 calories. 
2. Carrots: Half a cup of shredded carrots contains about 23 calories, 5.3 grams of carbohydrates, and 1.5 grams of fiber. Nutrition 

• Calories: 23 calories
• Total fat: 0.1 grams
• Saturated fat: 0 grams
• Trans fat: 0 grams
• Polyunsaturated fat: 0.1 grams
• Monounsaturated fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 38 milligrams
• Total carbohydrates: 5.3 grams
• Dietary fiber: 1.5 grams
• Sugars: 2.6 grams
• Protein: 0.5 grams
• Potassium: 176 milligrams

You can check out Nutritionix or FatSecret for more information about the nutrition of shredded carrots. 

• Cucumber: Half a cup of shredded cucumber has about 8–19 calories. Cucumbers are mostly water and low in calories, making them a good choice for those watching their calorie intake. 

Nutrition 

• Calories: About 8–19 calories per half cup
• Water: About 95% water
• Vitamins: Contains small amounts of vitamin A and vitamin K
• Minerals: Contains potassium and calcium
• Fiber: Contains dietary fiber
• Phytonutrients: Contains lignans, which are plant chemicals

Other benefits 

• Cucumbers are a good source of hydration
• Cucumbers can help you reach your hydration goals
• Cilantro: A quarter cup of shredded cilantro contains about one calorie, 0.09 grams of protein, and 0.02 grams of fat. It also contains carbohydrates, fiber, and sugar. 

Nutrition 

• Calories: 1 calorie
• Protein: 0.09 grams
• Fat: 0.02 grams
• Carbohydrates: 0.15 grams
• Fiber: 0.1 grams
• Sugar: 0.03 grams

Substitutions

• If a recipe calls for 1/4 cup of fresh cilantro, you can substitute 2 tablespoons of dried cilantro. This works well in cooked dishes, like cilantro lime chicken or a slow-cooker dish. 
• You can also use a 3:1 ratio of dried herbs to fresh herbs. This means that for every 3 parts of fresh herbs, you can use 1 part of dried herbs. 

• Poha: Half a cup of dry poha contains around 75–100 calories. A cup of poha contains around 150–200 calories. 

Explanation

• Poha is a rice-based food that is high in fiber and low in calories. It is a good source of energy and can help curb hunger pangs. 
• Poha is a nutritious meal that can be part of a healthy diet. 
• To keep the calorie count low, you can add vegetables and minimize the use of oil. 
• You can also garnish poha with roasted peanuts for healthy fats and protein. 
• Ragi poha is a gluten-free, diabetic-friendly option that is rich in iron, calcium, protein, and fiber. 

Serves 6

Variation 3: