Sprouts Poha: High-Protein Poha in 15 Minutes (285 kcal)

Sprouts poha is regular kanda poha with a big handful of moong sprouts stirred in. The sprouts nearly double the protein of plain poha and add fibre, without changing the taste much. One plate gives about 285 kcal, 10 g protein and 5 g fibre, and takes 15 minutes once the sprouts are ready.

At a glance

Ingredients

• 70 g thick poha (flattened rice), about 1 heaped cup

• 1 cup moong sprouts (about 120 g, from 60 g dry whole moong)

• 1 medium onion, finely chopped (about 60 g)

• 1 small tomato, chopped (about 40 g)

• 1 green chilli, chopped

• 8–10 curry leaves

• ½ tsp mustard seeds

• ¼ tsp turmeric

• Salt to taste

• A pinch of sugar (optional, for the classic Maharashtrian taste)

• 2 tsp oil (1 tsp per plate)

• 1 tbsp lemon juice and 2 tbsp chopped coriander, to finish

Optional: 1 tbsp roasted peanuts per plate adds crunch, about 55 kcal and 2.5 g protein.

How to sprout moong at home

1. Soak. Wash 60 g whole green moong and soak it in water for 8 hours or overnight.

2. Drain and cover. Drain fully. Keep the moong in a covered box or tied in a damp muslin cloth, somewhere warm.

3. Wait. Tails appear in 12–24 hours, depending on the weather. Rinse once in between in hot weather.

4. Store. Refrigerate sprouts in a closed box and use within 2–3 days.

Store-bought sprouts work too. Rinse them well before using.

Method

1. Rinse the poha. Put the poha in a sieve and rinse under running water for 20–30 seconds, until soft but not mushy. Drain and set aside for 5 minutes. Sprinkle turmeric, salt and the pinch of sugar on top, and mix gently.

2. Steam the sprouts. Steam or boil the sprouts for 3–4 minutes, until just tender. They should still have a slight bite.

3. Temper. Heat 2 tsp oil in a kadhai. Add mustard seeds; when they splutter, add curry leaves and green chilli.

4. Cook the onion. Add the onion and sauté until soft and translucent, about 2 minutes.

5. Add sprouts and tomato. Stir in the cooked sprouts and tomato and cook for 1–2 minutes.

6. Add poha. Add the poha and mix gently. Cover and cook on low for 2 minutes, so it heats through and absorbs the flavours.

7. Finish. Turn off the heat. Stir in lemon juice and coriander. Serve hot.

Tips

• Poha turned mushy? It was soaked too long. Just rinse it under running water; don't leave it in a bowl of water.

• Poha too dry? Sprinkle 1–2 tbsp water before covering in step 6.

• Always cook the sprouts lightly. Raw sprouts can carry bacteria, and a short steam makes them safer and easier to digest. This matters especially for children, older adults and pregnant women.

• For a tiffin, add the lemon just before eating so the poha doesn't go soggy.

Sprouts poha calories and protein

Nutrition is estimated from Indian food composition data (IFCT 2017) for the quantities above, including oil.

Make it a meal

• Weight-loss breakfast: 1 plate sprouts poha + chai without sugar, about 345 kcal and 13 g protein.

• More protein: 1 plate + 1 bowl curd, about 375 kcal and 15 g protein.

• Hostel or office tiffin: pack it with a small box of curd and a fruit.

Variations

Indori-style. Top with a spoon of sev and a pinch of jeeravan masala. The sev adds about 50 kcal, so go easy if you're losing weight.

Vegetable sprouts poha. Add peas, grated carrot and capsicum with the tomato for more volume.

Kala chana poha. Use boiled kala chana instead of moong sprouts for a nuttier version with similar protein.

Jain version. Many Jains avoid sprouts, so use boiled kala chana instead, skip the onion, and add capsicum with a pinch of hing. See our Jain diet plan for more ideas.

Sprouts poha vs plain poha

Similar calories, but sprouts poha has about two-thirds more protein and more than double the fibre. That's the difference between being hungry at 11 am and lasting till lunch.

Is poha good for weight loss? Plain poha is light and easy to digest, but it's mostly carbohydrate, with little protein. Adding sprouts, eating it with curd, or both, turns it into a breakfast that genuinely supports weight loss.

More breakfasts like this: see 15 healthy Indian breakfasts under 300 calories, or try vegetable oats upma and moong dal chilla. Living in a hostel? Sprouts are a big part of our hostel and PG diet plan.

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FAQ

Is poha good for weight loss?

Plain poha is light, but low in protein: about 6 g a plate. Sprouts poha has about 10 g protein and 5 g fibre at a similar 285 kcal, so it keeps you full much longer. Have it with curd for even more.

How many calories are in sprouts poha?

About 285 kcal per plate made with 35 g poha, ½ cup moong sprouts and 1 tsp oil. Adding a tablespoon of peanuts takes it to about 340.

How much protein is in poha?

A plate of plain poha with peanuts has about 6 g protein. Adding ½ cup moong sprouts raises it to about 10 g.

Should sprouts be eaten raw or cooked?

Lightly cooked is safer. Raw sprouts can carry bacteria, and a 3–4 minute steam reduces that risk and makes them easier to digest, while keeping most of the crunch.

Can I eat sprouts poha at night?

Yes. It's light and quick. For dinner, have it with a bowl of curd or a katori of dal to make it more filling.

Can I use store-bought sprouts?

Yes. Rinse them well, and steam them before adding to the poha.