Poha is one of India's most popular and beloved breakfast dishes. It is easy to make, light and quick, and makes for one of the simplest breakfasts loved by many households. Made from flattened rice and typically cooked with onions, peanuts, curry leaves, and spices, poha offers carbohydrates for energy but is relatively low in protein. That is the reason many fitness lovers are hesitant to start the day with this Indian staple. Nutrition experts recommend including a good source of protein at breakfast to improve satiety, support muscle health, and reduce mid-morning hunger pangs. Keeping this in mind, here we have listed 6 easy ingredients that can be added to poha, delivering around 20 gms of protein per serving. Take a look.
1. Paneer
Protein boost: 18-20 gms per 100 gms
Paneer is one of the easiest ways to add protein to your plate of poha. All you need to do is, simply crumble or cube 100 gms of paneer and toss it into poha once the poha is almost 90% ready. Paneer will not just add protein, but also add a creamy texture without altering the traditional taste significantly.
2. Soya Chunks
Protein boost: 15-20 gms per 50 gms
Soya chunks also make for a rich source of protein for vegetarians. Soak them in hot water, and once they swell, squeeze out the excess moisture, chop them, and add to the poha. Boiled soya chunks absorb the spices and colour evenly and will add texture to your plate of poha.
3. Eggs
Protein boost: 12-20 gms
They are proven to be a complete source of protein and also contain all nine essential amino acids. You can scramble 2-3 eggs and add them to poha or one can also serve boiled eggs on the side of poha. They also help support muscle recovery and sustained energy levels.
4. Roasted Chana
Protein boost: 10-12 gms
Roasted chana is proven to be an inexpensive and nutritious ingredient that can be added for protein and crunch to regular poha preparation. You can add it along with roasted peanuts to increase the overall protein content while enhancing texture.
5. Curd
Protein boost: 10-15 gms per 200 gms
Serving poha with a bowl of curd, Greek yogurt or hung curd can significantly increase protein intake. It also adds creamy tanginess to poha and provides beneficial probiotics that support gut health.
6. Sprouted Moong
Protein boost: 7-18 gms per cup
Sprouted moong is a rich source of protein and fiber and can be added to poha to enhance the taste, protein, and texture. Simply steam or saute them before mixing them into the poha. Enjoy!
