Puffed rice is widely used in India as a tea time snack and is very light and healthy. I love puffed rice or laiya or murmure as it is known in different parts in India and can be seen snacking on it at all times but one of the best ways that I like eating puffed rice is in the form of poha with lots of tomatoes, onions and spices!
Here is a recipe for a healthy version of the puffed rice poha which requires minimal oil and includes lots of healthy ingredients, making it a dish best for weight watchers. 🙂
Puffed rice- 6 or 7 cups (for two people)
1 Onion chopped in small pieces
2 Tomatoes chopped in small pieces
2 to 3 Green chilies cut in small pieces
Mustard seeds- 2 tsp
Green curry leaves – 7 to 8
Roasted peanuts- 1/4 cup (optional)
Sprouts (lentils, black chickpea) – 1/4 cup (optional)
Oil (any type can be used but mustard oil is preferred) – 1/2 tbsp
1/4 tsp turmeric
salt to taste
red chilli powder to taste
coarsely ground coriander
Chopped green coriander to garnish
Steps to follow:
1) Run the puffed rice through running water while keeping it in a sieve so that it soaks water but doesn’t collapse with excess water.
2) Take a pan and add oil to it while keeping it on medium flame.
3) When the oil gets hot add mustard seeds and curry leaves and stir till they start to crackle.
4) Add onions and chillies and stir until the onion is translucent.
5) If you are adding sprouts then add those too with the onions and stir until they soften a little. Sprinkle some salt to expedite the process.
6) Add tomatoes and again stir for a minute until they soften.
7) Now add turmeric, grounded coriander, red chilli powder and salt to taste.
8) Lastly, add the the water soaked puffed rice and stir for a minute and then switch off the flame.
9) Garnish with green coriander, slit green chillies and roasted peanuts. You can also sprinkle some sev to add the extra crunch!
Enjoy this delicious and very healthy dish accompanied with a cup of elaichi (cardamom) tea or a bowl of curd and have fun trying it out in your kitchen!
– when you add mustard oil in a pan sprinkle some salt on it. This ensures that the pungency of the oil is removed and oil gets heated quickly. When a light smoke starts emerging from the oil then this means that the oil is properly heated and the vegetables etc. can now be added!
– Sprinkle some salt when frying vegetables in oil. This fastens the frying and also preserves the colour of the vegetables.
Until next time. 🙂
Author: Nikita Johri