MILLET FLAKES AND SPROUTS POHA
A healthier version of one of the most popular Indian breakfast dishes, this delicious poha is made by combining the goodness of millet flakes and sprouted lentils with the flavors of onions, potatoes, herbs and spices.
Poha or Aval Upma (as it is referred to as in the South) is a traditional Indian Breakfast made with flattened rice, onions, peanuts and flavored with basic spices and herbs. In this variation, I’ve replaced the beaten rice with more nutrient-dense millet flakes and the peanuts with sprouted lentils. It’s vegan, gluten-free, nutritious, and absolutely delicious!
Millet flakes are obtained by crushing the whole grains of the millets. The resulting flattened millets or flakes lend themselves beautifully to breakfast preparations such as porridge, granola, muesli or dish featured here – Millet Flakes Poha or Upma.
This dish is flavorful enough to be eaten as is. But I like to serve it with a chutney. In this case, I’ve paired with my Red Bell Pepper and Sundried Tomatoes dip that doubles up as a yummy chutney.
| Why is this healthy? |
| Millets are rich in nutrition, have a low Glycemic Index and are naturally Gluten Free. They’re a superior source of energy and are loaded with fiber, minerals, Vitamin B, Magnesium, Proteins, Iron and Calcium. |
| Sprouts give our diet a major nutrition boost. Sprouting increases the nutritive value of the lentil and aids in digestion. They’re rich in fiber, Vitamin C, Vitamin A and iron. Their antioxidant properties aid in improving gut health and immunity. |
OTHER CHUTNEYS TO TRY
Coconut Chutney , Carrot Chutney, Red Chutney, Tomato Thokku
This recipe serves 2
INGREDIENTS
- Little Millet Flakes – 1/2 cup
- Sprouts – 1/2 cup
- Onion – 1 small finely chopped
- Green Chili – 1 – 2 finely chopped
- Potato – 1 small diced
- Cumin seeds/Jeera – 1 tsp
- Salt – 1 tsp
- Turmeric Powder – 1/2 tsp
- Lemon Juice – a generous squeeze
- Coconut oil – 2 tsps
- Coriander leaves – 2 tbsps or to garnish (Finely chopped)
METHOD
- Wash and soak the millet flakes in 1/2 cup of water for 2 minutes. Drain completely and keep aside
- Heat oil in a heavy-bottomed pan. Add the potatoes and cook covered on low until half done. Remove from oil and keep aside.
- In the same oil, add the cumin seeds and once it turns a shade darker, add the onions, green chili, sprouts, the half cooked potatoes, salt and turmeric powder and mix well. Cover and cook on low heat for 4 – 5 mins until the potatoes are fully cooked.
- Add the drained millet flakes, mix well and cook covered on low for 2 mins.
- Finish off with a generous squeeze of lime and a garnish of coriander leaves.
- Eat it as is or serve hot with a chutney. I’ve served it with my Red Bell Pepper and Sun Dried Tomatoes Chutney
NOTES
- I’ve used Little Millet Flakes here, but you could use any millet flakes of choice.
- I’ve used Sprouted green moong dal here you could any sprouts that you’ve got on hand.
- You could also replace the sprouted lentils with a handful of peanuts or green peas.