Pan-Indian · Tiffin
Kanda poha
Flattened rice with onion, peas and peanuts
- Energy
- 356 kcal
- Protein
- 10 g
- Fibre
- 6.42 g
- Time
- 20 min
Per serving, 150 g.1 Good for breakfast.
One serving gives you
- 17%of the day’s folate
- 14%of the day’s iron
- 13%of the day’s zinc
- 29%of the day’s vitamin C
Nutrition facts
One serving, 150 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy356 kcal20%
Carbohydrates
- Carbohydrate53.6 g19%
- Fibre6.42 g26%
- Soluble fibreNot in the source data
Fats
- Fat10.7 g22%
- Saturated fat limit2.07 g11% of limit
- Monounsaturated fat5.06 g
- Polyunsaturated fat3.12 g
- Omega-63.06 g39%
- Omega-30.05 g5%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein10 g20%
- Histidine222 mg37%
- Isoleucine379 mg32%
- Leucine723 mg31%
- Lysine406 mg38%
- Methionine + cystine275 mg46%
- Phenylalanine + tyrosine862 mg103%
- Threonine318 mg76%
- Tryptophan100 mg48%
- Valine462 mg59%
Vitamins
- Vitamin A19.2 µg2%
- Vitamin B10.2 mg15%
- Vitamin B20.05 mg3%
- Vitamin B32.62 mg24%
- Vitamin B50.73 mg15%
- Vitamin B60.14 mg8%
- BiotinNot in the source data
- Folate37.8 µg17%
- Vitamin B120 µg0%
- Vitamin C19.1 mg29%
- Vitamin D0 µg0%
- Vitamin E1.44 mg19%
- Vitamin K27.3 µg50%
Minerals
- Calcium42.1 mg4%
- ChromiumNot in the source data
- Copper0.38 mg22%
- IodineNot in the source data
- Iron4.06 mg14%
- Magnesium92.6 mg25%
- Manganese1.01 mg25%
- MolybdenumNot in the source data
- Phosphorus183 mg18%
- Potassium341 mg10%
- Selenium1.55 µg4%
- Sodium limit240 mg12% of limit
- Zinc1.73 mg13%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Rice flakes atukulu57.5 g
- Peas, fresh pachi batani30 g
- Ground nut palli11.5 g
- Groundnut oil palli nune5 g
- Onion, big ullipaya30 g
- Mustard seeds aavalu0.5 g
- Curry leaves karivepaku1 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Turmeric powder pasupu0.3 g
- Lemon, juice nimmarasam8 g
- Coriander leaves kothimeera3 g
- Iodized salt (table salt) uppu0.6 g
Method
About 20 minutes.
- 1
Rinse 58 g flattened rice in a sieve and let it soften for 5 minutes.
- 2
Heat 5 g groundnut oil; fry the peanuts, then mustard seeds, curry leaves, green chilli and onion.
- 3
Add peas, turmeric, salt and the poha; toss on low heat 3 minutes. Finish with lemon juice and coriander leaves.
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