Dahi Poha recipe: How to make Poha for weight loss

  • Prep Time
    10 min
  • Cook Time
    10 min
  • Serving
  • View

Dahi poha

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 this 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 being prepared without any oil tempering and hence it 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.

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-

1-Vegetbale upma

2-Dahi Vada

3-Jowar Ambli


Dahi Poha


Serving – a single serving of Dahi Poha

  • Daily Value*
  • Energy - 318.13 kCal, which is 15.91 % of the daily value for RDA of 2000 kCal
  • Protein - 12.15 gm, that is 16.20 % of the daily value for RDA of 75 gm i.e. 15 % of calories
  • Carbohydrate - 37.61 gm, around 13.68 % of the daily value for RDA of 275 gm i.e. 55 % of calories
  • Fat - 12.75 gm, approximately 19.12 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories
  • Total Fiber - 6.83 gm, nearly 17.97 % of the daily value for RDA of 38 gm
  • Vitamin A - 356.79 mcg, which is 39.64 % of the daily value for RDA of 900 mcg
  • Vitamin B1 - 0.24 mg, that is 20.00 % of the daily value for RDA of 1.2 mg,
  • Vitamin B2 - 0.37 mg, around 28.46 % of the daily value for RDA of 1.3 mg
  • Vitamin B3 - 2.31 mg, approximately 14.44 % of the daily value for RDA of 16 mg
  • Vitamin B6 - 0.16 mg, nearly 12.31 % of the daily value for RDA of 1.3 mg
  • Vitamin B9 - 68.91 mcg, which is 17.23 % of the daily value for RDA of 400 mcg
  • Vitamin B12 - 0.26 mcg, that is 10.83 % of the daily value for RDA of 2.4 mcg
  • Vitamin C - 12.32 mg, around 30.80 % of the daily value for RDA of 40 mg
  • Vitamin D - 2.86mcg, approximately 57.20 % of the daily value for RDA of 5mcg
  • Vitamin E - 0.61 mg, nearly 40.67 % of the daily value for RDA of 1.5 mg
  • Vitamin K - 25.24 mcg, which is 21.03 % of the daily value for RDA of 120 mcg
  • Calcium - 346.52 mg, that is 34.65 % of the daily value for RDA of 1000 mg
  • Phosphorus - 339.07 mg, around 48.44 % of the daily value for RDA of 700 mg
  • Iron - 3.01 mg, approximately 37.63 % of the daily value for RDA of 8 mg
  • Magnesium - 74.95 mg, nearly 18.74 % of the daily value for RDA of 400 mg
  • Copper - 0.26 mcg, which is 0.03 % of the daily value for RDA of 900 mcg
  • Manganese - 0.67 mg, that is 29.13 % of the daily value for RDA of 2.3 mg
  • Molybdenum - 0.03 mcg, around 0.07 % of the daily value for RDA of 45 mcg
  • Zinc - 1.1 mg, approximately 10.00 % of the daily value for RDA of 11 mg
  • Chromium - 0.03 mcg, nearly 0.09 % of the daily value for RDA of 35 mcg
  • Selenium - 0.65 mcg, which is 1.18 % of the daily value for RDA of 55 mcg
  • Soluble Fiber - 1.9 gm, that is 19.00 % of the daily value for RDA of 10 gm
  • VitaminB7 - 4.11 mcg, around 13.70 % of the daily value for RDA of 30 mcg
  • Total Free Sugar - 2.75 gm, approximately 4.58 % of the daily value for RDA of 60 gm
  • Cholesterol - 30 mg, nearly 120.00 % of the daily value for RDA of 25 mg
  • Potassium - 470.02 mg, which is 10.00 % of the daily value for RDA of 4700 mg
  • Sodium - 140.46 mg, that is 9.36 % of the daily value for RDA of 1500 mg
  • Omega 3 - 33.61 mg, around 5.60 % of the daily value for RDA of 600 mg
  • Omega 6 - 1531.22 mg, approximately 255.20 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult with 2000 kCal energy requirements. This may change as per age, gender, and physical activities.Note – Quantity of spices may not have considered while calculating nutrition as it varies from person to person. If you are allergic to any food, consider skipping it or replacing it with some other tolerable foods with fewer calories.

Frequently asked questions

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.

    Cooking method

    How to make dahi Poha for weight loss

    Step 1

    Wash and peel the carrot and cucumber.

    Step 2

    Chop all the veggies finely. I am using a vegetable chopper here to cut all veggies finely, you can cut through a knife also.

    Step 3

    Take 1 cup rice flakes here I am using thin rice flakes, if you have thick rice flakes you can use that also.

    Step 4

    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.

    Step 5

    Add the chopped vegetables into the bowl.

    Step 6

    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.

    Step 7

    Add salt as per taste and mix properly.

    Step 8

    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.

    Step 9

    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.

    Step 10

    If you are not eating groundnuts for any medical issues, use sesame seeds as an alternative or may choose to skip this step.

    Step 11

    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.

    Step 12

    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.

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