Pan-Indian · Tiffin
Sprouts poha
Flattened rice with sprouted moong
- Energy
- 318 kcal
- Protein
- 11.9 g
- Fibre
- 8.6 g
- Time
- 20 min
Per serving, 122 g.1 Good for breakfast.
One serving gives you
- 16%of the day’s folate
- 13%of the day’s iron
- 13%of the day’s zinc
- 34%of the day’s fibre
Nutrition facts
One serving, 122 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy318 kcal18%
Carbohydrates
- Carbohydrate54.1 g19%
- Fibre8.6 g34%
- Soluble fibreNot in the source data
Fats
- Fat5.28 g11%
- Saturated fat limit1 g5% of limit
- Monounsaturated fat2.38 g
- Polyunsaturated fat1.64 g
- Omega-61.53 g19%
- Omega-30.11 g11%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein11.9 g24%
- Histidine314 mg52%
- Isoleucine468 mg39%
- Leucine887 mg38%
- Lysine668 mg62%
- Methionine + cystine293 mg49%
- Phenylalanine + tyrosine1,052 mg125%
- Threonine377 mg90%
- Tryptophan126 mg60%
- Valine634 mg81%
Vitamins
- Vitamin A10.2 µg1%
- Vitamin B10.15 mg11%
- Vitamin B20.09 mg5%
- Vitamin B31.29 mg12%
- Vitamin B51.02 mg20%
- Vitamin B60.13 mg7%
- BiotinNot in the source data
- Folate35.5 µg16%
- Vitamin B120 µg0%
- Vitamin C8.22 mg13%
- Vitamin D0 µg0%
- Vitamin E0.83 mg11%
- Vitamin K9.57 µg17%
Minerals
- Calcium50 mg5%
- ChromiumNot in the source data
- Copper0.41 mg24%
- IodineNot in the source data
- Iron3.91 mg13%
- Magnesium101 mg27%
- Manganese0.9 mg22%
- MolybdenumNot in the source data
- Phosphorus214 mg21%
- Potassium454 mg13%
- Selenium8.8 µg22%
- Sodium limit240 mg12% of limit
- Zinc1.65 mg13%
Ingredients
Weighed raw, for one serving. Telugu name after each.
10 ingredients
- Rice flakes atukulu45 g
- Green gram, whole pesalu35 g
- Groundnut oil palli nune4 g
- Onion, big ullipaya25 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
- Iodized salt (table salt) uppu0.6 g
Method
About 20 minutes.
- 1
Steam 35 g whole moong sprouts for 5 minutes. Rinse 45 g flattened rice and let it soften.
- 2
Heat 4 g groundnut oil; add mustard seeds, curry leaves, chilli and onion, then the sprouts, poha, turmeric and salt.
- 3
Toss 3 minutes and finish with lemon juice.
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