Nutritious and Delicious Poha Recipe for Weight Loss

When it comes to weight loss, finding Poha Recipe for Weight Loss that are both healthy and delicious is key to maintaining a balanced diet. Poha, a popular Indian dish made from flattened rice, is a versatile and nutritious option that can aid in your weight loss journey.

Packed with essential nutrients, low in calories, and easy to prepare, poha is an ideal choice for a fulfilling breakfast or light meal. In this article, we will explore poha recipe for weight loss that combines wholesome ingredients and flavors to help you achieve your fitness goals.

Understanding the Benefits of Poha for Weight Loss

Before diving into the recipe, it’s important to understand why poha is a suitable choice for weight loss. Poha is made from flattened rice, which undergoes minimal processing, thus retaining its nutritional value. Here are some benefits of poha:

  1. Low in Calories: Poha is a low-calorie dish, making it a favorable option for weight management. One cup of cooked poha contains approximately 250 calories, making it a filling and satisfying meal without adding excessive calories.
  2. High in Fiber: Poha is a rich source of dietary fiber, promoting healthy digestion and preventing overeating. Fiber keeps you feeling full for longer periods, reducing the chances of unnecessary snacking.
  3. Rich in Essential Nutrients: Poha contains essential nutrients like iron, vitamin B, and antioxidants, which are vital for overall well-being. These nutrients help maintain energy levels and support the body’s functions during weight loss.

Poha for Weight Loss: Nutritional Benefits, Calorie

Ingredients for the Healthy Poha Recipe

To prepare a nutritious poha recipe for weight loss, you will need the following ingredients:

  • 1 cup of thick or thin poha (flattened rice)
  • 1 small onion, finely chopped
  • 1 small tomato, finely chopped
  • 1 small carrot, grated
  • 1/4 cup green peas
  • 1 green chili, finely chopped (optional)
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon mustard seeds
  • A pinch of asafoetida (hing)
  • 8-10 curry leaves
  • 1 tablespoon oil (preferably olive oil)
  • Salt to taste
  • Fresh coriander leaves for garnishing
  • Lemon wedges for serving

Step-by-Step Preparation Poha Recipe for Weight Loss

  1. Rinse the poha under running water to soften it. Drain and keep it aside for 5 minutes.
  2. Heat oil in a pan or kadai on medium heat.
  3. Add mustard seeds and let them splutter. Then, add asafoetida and curry leaves.
  4. Add chopped onion, green chili (if using), and sauté until the onion turns translucent.
  5. Add grated carrot and green peas, and cook for a few minutes until they are tender.
  6. Add turmeric powder and mix well. This gives the poha a vibrant yellow color.
  7. Gently fluff the soaked poha with a fork and add it to the pan. Mix everything together.
  8. Add salt to taste and stir well to combine all the ingredients.
  9. Cover the pan with a lid and let it cook for 2-3 minutes on low heat, allowing the flavors to blend.
  10. Remove the lid, garnish with fresh coriander leaves, and turn off the heat.
  11. Serve the poha hot with lemon wedges on the side. Squeeze lemon juice over the poha before eating for added tanginess.

Tips for Customizing and Enhancing the Recipe

While the basic poha recipe is already healthy and delicious, you can customize it further to suit your taste preferences and nutritional needs. Here are some tips:

  1. Add Vegetables: Feel free to include other vegetables like bell peppers, spinach, or corn to increase the nutritional content of the dish.
  2. Protein Boost: If you prefer a protein-rich meal, you can add tofu, boiled eggs, or cooked lentils to the poha.
  3. Healthy Fats: Consider adding a handful of roasted peanuts or almonds to incorporate healthy fats and enhance the texture.
  4. Spices and Herbs: Experiment with additional spices like cumin, coriander, or garam masala to add depth of flavor. Fresh herbs like mint or basil can also provide a refreshing twist.


Q: Why is poha suitable for weight loss?

A: Poha is low in calories and high in fiber, making it a satisfying and filling meal. It also contains essential nutrients like iron, vitamin B, and antioxidants, which support overall well-being during weight loss.

Q: What are the ingredients needed for the healthy poha recipe?

A: The ingredients for the poha recipe include thick or thin poha (flattened rice), onion, tomato, carrot, green peas, green chili (optional), turmeric powder, mustard seeds, asafoetida, curry leaves, oil, salt, fresh coriander leaves, and lemon wedges.

Q: How do you prepare poha?

A: The preparation involves rinsing the poha, sautéing onions and vegetables, adding spices, mixing in the poha, and letting it cook for a few minutes. It is then garnished with fresh coriander leaves and served with lemon wedges.

Q: Can I customize the poha recipe?

A: Yes, you can customize the poha recipe according to your preferences. You can add more vegetables, protein sources like tofu or lentils, healthy fats like roasted peanuts or almonds, and experiment with spices and herbs to enhance the flavor.

Q: How can poha contribute to a weight loss diet?

A: Poha can contribute to a weight loss diet by providing a low-calorie and fiber-rich meal that keeps you feeling full for longer periods, reducing the chances of overeating or unnecessary snacking.

Q: Is poha a suitable option for breakfast?

A: Yes, poha is an excellent option for breakfast due to its nutritional value and ease of preparation. It provides a balanced meal to start your day on a healthy note.

Q: Can I include poha in a balanced diet for weight loss?

A: Yes, incorporating poha into a balanced diet, along with regular exercise, can support weight loss efforts. It is essential to focus on overall calorie intake and include a variety of nutrient-rich foods.

Q: Are there any alternatives to poha for weight loss?

A: While poha is a healthy option, there are several other nutritious dishes you can include in your weight loss diet, such as vegetable stir-fries, salads, quinoa bowls, and steamed fish or chicken with vegetables.


A nutritious and delicious poha recipe can be a valuable addition to your weight loss diet. Its low-calorie content, high fiber content, and abundance of essential nutrients make poha a healthy choice.

By following this poha recipe and incorporating it into your meal plan, you can enjoy a fulfilling and flavorsome dish while progressing towards your weight loss goals. Remember, a balanced diet and regular exercise are essential components of a successful weight loss journey.

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