Thick poha (flattened rice)
पोहाپوہا
pohā
Thick or medium flakes, not thin.
Its job: The base.
Science-backed recipe
From the MedRise Food Science kitchenPublished
Kanda Poha: Fluffy, Lemony and Ready in 20 Minutes
Also called Poha · Aloo Poha · Indori Poha · कांदा पोहा · पोहा · پوہا
Rinsed flattened rice tossed with onions, mustard seeds, curry leaves, peanuts, turmeric and green chili, finished with lemon, cilantro, sev and pomegranate.
In short
Kanda poha is flattened rice cooked with onions, mustard seeds, curry leaves and turmeric, ready in 20 minutes.
From the MedRise Food Science kitchenPublished - Active
- 20 min
- Prep
- 10 min
- Total
- 20 min
- Serves
- 3
Why this recipe works
- ✓Not mushyRinse, don’t soak.
- ✓20 minutesWeekday breakfast.
- ✓Light and fillingPeanuts add protein.
- ✓Indori finishSev, pomegranate and jeeravan or chaat masala.
What is poha?
Poha is flattened rice, and kanda poha (kanda means onion in Marathi) is the everyday breakfast of Maharashtra and Indore, cooked with onions, mustard seeds, curry leaves and turmeric and finished with lemon.
Meet the ingredients
The main ingredients, with their English, Hindi and Urdu names.
Curry leaves
कड़ी पत्ताکڑی پتہ
kaṛī pattā
Fresh.
Its job: Toasty, citrusy aroma.
Mustard seeds
राईرائی
rāī
Black or brown.
Its job: Nutty pop.
Grow it yourself: Potatoes, Green chilies, Cilantro (dhania), Curry leaf tree
The lab notes
The science behind every step
Restaurant cooks do these things by habit. Here’s what each step is actually doing to the food, so you can cook by understanding instead of guesswork.
Lab note01
Rinse, don’t soak
Rinse in a strainer for 20 seconds and let it drain.
Poha is pre-cooked, pressed rice; it absorbs water fast. A quick rinse softens it, while soaking turns the starch to paste.
Lab note02
Salt and sugar on the wet poha
Toss the drained poha with salt, sugar and turmeric before it hits the pan.
Seasoning while damp spreads it evenly, so you stir less in the pan and break fewer flakes.
Lab note03
Lemon at the end
Add lemon off the heat.
Heat dulls lemon’s fresh flavor; added last it stays bright.
How to make it, at a glance
- Rinse the pohaRinse the poha in a strainer under running water for 20 seconds, then drain 5 minutes. Toss with the salt, sugar and turmeric.
- Fry the peanutsHeat the oil in a wide pan and fry the peanuts until crunchy, 2–3 minutes. Scoop out.
- TemperAdd the mustard seeds and, once they pop, the cumin, curry leaves and green chilies for 20 seconds.
- OnionsAdd the onion (and potato, covered, until tender, 5–6 minutes) and cook until soft and translucent.
- TossAdd the poha and peanuts and toss gently over low heat. Cover and steam 2 minutes.
- FinishTurn off the heat, add the lemon and cilantro, and top with sev, pomegranate and coconut.
Exact amounts and timings are in the recipe card below.
Health benefits, honestly rated
A light breakfast.
Macros per serving
Calories330
Protein7 g
Carbs40 g
Fat17 g
Fiber3 g
Sodium620 mg
2.1 g protein per 100 calories. Estimated from the ingredients with USDA FoodData Central values.
Gym-friendly tip: Pair with a protein: ¾ cup Greek yogurt dip (about +16 g) or a boiled egg on the side (+6 g each).
Easy to digest
Poha is quick-cooking and light; peanuts add protein and fat that help it keep you full.
Keep in mind
- Some brands of poha are fortified with iron; check the label rather than assuming.
General nutrition information, not medical advice. Numbers marked “estimated” are calculated from the recipe’s ingredients and vary with brands and portions. If you have diabetes, heart or kidney disease, a food allergy, or are pregnant, ask your doctor or a registered dietitian how this dish fits your diet.
Health sources: Dietary Guidelines for Americans
See the full ingredient health guide: benefits, traditional roots and the science →
Questions, answered
Is poha healthy?
It’s a light breakfast; peanuts and a side of yogurt make it more filling.
Why is my poha mushy?
It was soaked; rinse it briefly instead.
Why is my poha dry?
Sprinkle a few tablespoons of water and steam 1 more minute.
Thick or thin poha?
Thick; thin poha is for chivda.
About MedRise Food Science
Desi restaurant favorites, recreated at home and explained with food science: every recipe is tested in a home kitchen and comes with the why behind each step.
Recipe card
Kanda Poha
Fluffy kanda poha in 20 minutes: flattened rice with onions, mustard seeds, curry leaves, peanuts, turmeric and lemon, topped with sev and pomegranate. With the food science of poha that isn’t mushy.
Prep10 minCook10 minTotal20 minServes3 servings
Ingredients
Poha
Tempering
To finish
Instructions
- Rinse the pohaRinse the poha in a strainer under running water for 20 seconds, then drain 5 minutes. Toss with the salt, sugar and turmeric.
- Fry the peanutsHeat the oil in a wide pan and fry the peanuts until crunchy, 2–3 minutes. Scoop out.
- TemperAdd the mustard seeds and, once they pop, the cumin, curry leaves and green chilies for 20 seconds.
- OnionsAdd the onion (and potato, covered, until tender, 5–6 minutes) and cook until soft and translucent.
- TossAdd the poha and peanuts and toss gently over low heat. Cover and steam 2 minutes.
- FinishTurn off the heat, add the lemon and cilantro, and top with sev, pomegranate and coconut.
Notes
- Gluten-free
- Poha is naturally gluten-free; sev is chickpea flour, but check the label.
Equipment
- Wide nonstick pan
- Fine strainer