- Prep Time10 min
- Cook Time10 min
A single serving of this dahi poha recipe is designed to give only 318 kCal. Such low-calorie meals are ideal for breakfast or dinner or lunch in your diet plan for weight. This is a kind of porridge with rice flakes as a base instead of oatmeal. I am recommending dahi poha for weight loss as it is a gluten-free recipe and may be added by people in their diet having gluten sensitivity and by people with overweight or Obesity, PCOD/thyroid, Elevated blood glucose levels, and raised lipid profile in moderate quantities.
This dahi poha is a zero oil recipe. Further, this is one of the easy and quick recipes as no cooking is required while making it. A single serving of Dahi Poha recipe gives 318 kcal and good for gut health. Let’s see how to make dahi poha for weight loss which is a zero oil recipe.
Poha (as a cereal) is made from rice. Rice is parboiled before flattening, which subsequently flattened into dry, light, and flat flakes. Making rice parboiled and flattened makes it easy to get absorbed without little or no cooking. Rice flakes swell when added to water or milk or curd. All this makes poha cereal easy to digest without cooking.
What is poha?
Poha (a recipe made from flattened rice) is a common breakfast available in almost all parts of India. Poha is made up of rice flakes or beaten rice. As you move from region to region and season to season you will find there are more than 50 shares of pohas in India. The reason for this is because poha can be adopted easily to make a simple breakfast in minutes. During winters raw poha can be eaten with a spicy pickle and 1 spoon of groundnut oil or some spices. I especially like spicy mango pickle made by my grandmother to add to this poha. During monsoon, a hot plate of Kande pohe topped with bhujia is a treat to your tummy. In central India, poha is also served with chickpeas curry (chana tarri) or jalebis. In Maharashtra, Kande pohe is a very popular breakfast. During summer, spicy food becomes difficult to add to the diet and that’s why pohas are added into milk or curd to have a soothing breakfast porridge.
Having said that, poha is based on rice which itself is a high carb food. When you compare their nutrition, you will find that the same serving of rice flakes and raw rice have almost similar carbs, proteins, fats, and fiber content. So, if you add poha into your veg diet plans, you must combine it with vegetables so that the overall calories of the meal be reduced. I am adding here in dahi poha my popular vegetables such as carrot and cucumber as they high in fiber and available throughout the year. Recommended serving of poha for weight loss is singe serving of this Dahi Poha as a meal either in breakfast or lunch or dinner. You may consider adding salads if you want.
For More Zero Oil recipes you can check these recipes also
Dahi Poha For Weight Loss
Nutrition in Dahi Poha
Dahi poha nutrition facts compared with male and female DRI (Dietary Reference Intake)
Serving size: 1 bowl of dahi poha
Calories in dahi poha
a. Calories in dahi poha are 318.13 kCal; as much as 15.91 % of male DRI of 2000 kCal. Therefore, it can attain 21.21 % of female DRI of 1500 kCal.
b. Protein forms 15.28 % of the calories
c. Carbs form 47.29 % of the calories in dahi poha.
d. Fats form 36.07 % of the calories.
Macros in dahi poha
a. Protein in dahi poha – 12.15 gm, particularly 16.20 % of male DRI of 75 gm. Further, it can complete 21.60 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in dahi poha – 37.61 gm, therefore, is 13.68 % of male DRI of 275 gm. Therefore, it can achieve 18.24 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in dahi poha – 12.75 gm, notably 19.12 % of male DRI of 66.67 gm. As a result, a woman gets 25.50 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in dahi poha – 6.83 gm, thus is, 17.97 % of male DRI of 38 gm. Consequently, females get 27.32 % of female DRI of 25 gm.
e. Soluble Fibre – 1.9 gm, particularly 19.00 % of male DRI of 10 gm. Consequently, females will get as much as 19.27 % of female DRI of 9.86 gm.
f. Total Free Sugar – 2.75 gm, which is not only 4.58 % of male DRI of 60 gm but also 5.50 % of female DRI of 50 gm.
Vitamins in dahi poha
a. Vitamin A – 356.79 mcg, as much as 39.64 % of male DRI of 900 mcg. Furthermore, women can get as much as 50.97 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.24 mg, particularly 20.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 21.82 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.37 mg, therefore, is 28.46 % of male DRI of 1.3 mg. Besides, women also get 33.64 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 2.31 mg, notably 14.44 % of male DRI of 16 mg and 16.50 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.16 mg, thus is, 12.31 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 4.11 mcg, therefore, is 13.70 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 68.91 mcg, as much as 17.23 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.26 mcg, particularly 10.83 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 12.32 mg, therefore, is 13.69 % of male DRI of 90 mg. Further, it is 16.43 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 2.86 mcg, notably 57.20 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.61 mg, thus is, 4.07 % of DRI of 15 mg for males and females.
l. Vitamin K – 25.24 mcg, as much as 21.03 % of male DRI of 120 mcg and 28.04 % of female DRI of 90 mcg.
Minerals in dahi poha
a. Calcium – 346.52 mg, particularly 34.65 % of DRI of 1000 mg for males and females.
b. Phosphorus – 339.07 mg, therefore, is 48.44 % of DRI of 700 mg for males and females.
c. Iron – 3.01 mg, notably 37.63 % of male DRI of 8 mg and 16.72 % of female DRI of 18 mg.
d. Magnesium – 74.95 mg, thus is, 18.74 % of male DRI of 400 mg and 24.18 % of female DRI of 310 mg.
e. Copper – 260 mcg, as much as 28.89 % of DRI of 900 mcg for males and females.
f. Manganese – 0.67 mg, particularly 29.13 % of male DRI of 2.3 mg and 37.22 % of female DRI of 1.8 mg.
g. Molybdenum – 0.03 mcg, therefore, is 0.07 % of DRI of 45 mcg for males and females.
h. Zinc – 1.1 mg, notably 10.00 % of male DRI of 11 mg. At the same time, women get 13.75 % of female DRI of 8 mg.
i. Chromium – 30 mcg, thus is, 85.71 % of male DRI of 35 mcg. Besides, women too get 120.00 % of female DRI of 25 mcg.
j. Selenium – 0.65 mcg, as much as 1.18 % of DRI of 55 mcg for males and females.
k. Cholesterol – 30 mg,
l. Potassium – 470.02 mg, as much as 10.00 % of DRI of 4700 mg for males and females.
m. Sodium – 140.46 mg, particularly 9.36 % of DRI of 1500 mg for males and females.
n. Omega 3 – 33.61 mg, therefore, is 5.60 % of DRI of 600 mg for males and females,
o. Omega 6 – 1531.22 mg, not only 255.20 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of dahi poha are approximate and may have variance.
Frequently asked questions
30 grams serving of poha cereal contains 106.04 kCal of Energy, 2.23 gm of protein, 23.03 gm of Carbohydrate, 0.34 gm of fat, 1.04 gm of Total Fiber, 0.24 gm of Soluble Fiber, It is relatively low in B vitamins and lacks vitamin c and vitamin D. On the other hand, 30 grams of raw milled rice contains 106.83 kCal of Energy, 2.38 gm of protein, 23.47 gm of Carbohydrate, 0.16 gm of fat, 0.84 gm of Total Fiber, 0.25 gm of Soluble Fiber, with similar micronutrient status as of rice flakes. In terms of nutrition, both rice and poha are at par. The only benefit If I may say is the ease of using it in the recipe. Poha does not need boiling as rice to make it edible.
Eating just poha as a porridge or spice poha seasoned with oil may be high in calories. When you add more vegetables you may be able to reduce calories in the recipe. So, the portion that you eat may keep you full for a longer time. Thus, giving you scope for weight loss on account of lower calorie intake. It is however advisable that if your BMR is lower and your physical activity is less, you may consider omitting poha for low-calorie diet plans below 1000 kCal. This Dahi Poha gives only 318 calories and more fiber. So, you may consider adding this dahi poha for weight loss diet plans.
People with PCOS need to be careful about the carbs in their diet. Poha may have higher carbs similar to rice but falls under medium glycemic Index food than white rice. Adding high fiber through vegetables may help to add poha into your diet.
Pohas contain fewer proteins and fiber than oats. Oats also contain more soluble fiber than pohas. So oats are better alternatives than poha.
30 grams serving of poha cereal contains 106.04 kCal of Energy, 2.23 gm of protein, 23.03 gm of Carbohydrate, 0.34 gm of fat, 1.04 gm of Total Fiber, 0.24 gm of Soluble Fiber, It is relatively low in B vitamins and lacks vitamin c and vitamin D. On the other hand, 30 grams of market oats contains around 115.8 kCal of Energy, 3.78 gm of protein, 20.04 gm of carbohydrates, 1.59 gm of fat, 3.12 gm of Total Fiber, 1.3 gm of Soluble Fiber. Oats are better in terms of nutrition than pohas.
The answer to this question depends upon what your blood glucose is. When you combine poha with vegetables or milk or curd, that increases fiber and proteins further and the glycemic load of the recipe goes down. So you can eat recipes like Dahi poha in moderation. If your blood glucose is high, follow the advice of your dietitian.
How to make dahi Poha for weight loss
Wash and peel the carrot and cucumber.
Chop all the veggies finely. I am using a vegetable chopper here to cut all veggies finely, you can cut through a knife also.
Take 1 cup rice flakes here I am using thin rice flakes, if you have thick rice flakes you can use that also.
Wash rice flakes with little water and soak for 5 mins. Choose thin or thick rice flakes depending upon availability. If you are using thick rice flakes, soak it for 10 mins so that it becomes soft.
Add the chopped vegetables into the bowl.
Then add the curd. Curd is used to increasing the protein content of the recipe. Generally, 200 gm standard pack low-fat curd is available in the grocery for use. If you are setting curd from cow milk at home, take 12 spoons of curd approximately.
Add salt as per taste and mix properly.
Crush roasted groundnut into a mortar & pestle into small pieces and add it to the mix. Adding roasted groundnuts can enhance the taste of the recipe to a new level.
Add half of the groundnuts into the bowl and mix. Use remaining groundnuts for garnishing before serving. This will give a crunchy taste to the recipe.
If you are not eating groundnuts for any medical issues, use sesame seeds as an alternative or may choose to skip this step.
This is a very healthy and nutritious poha recipe that kids also would love. Since it contains more vegetables this is helpful for them too.
This healthy breakfast idea is fit for anyone who is running against time since it can be added to any meals of your day and can be prepared within 10 minutes.