Poha/Avial/Flattened Rice with Mixed Vegetables
Hi friends! Vegetable Poha is a very tasty and nutritious recipe. Learn how to make/prepare Vegetable Poha by following this step-by-step recipe.
- 2 cup Avial/Poha
- 2 medium size onions finely chopped
- 2 medium size potatoes, peeled and cut in to small cubes
- 6 pcs (soaked and Peeled) Almonds – (Sliced)
- 1/4 cup Peeled Peanuts
- 1tbsp Pumpkin seeds
- 6-8Curry leaves
- 2 tbsp finely chopped coriander leaves
- 1/4 tsp Turmeric
- 1/4 tsp powder Fennel seeds
- 1/4 tsp Mustard seeds
- a pinch Asafetida
- 2 tbsp olive oil
- Mixed vegetables- cooked in pressure cooker with 1/4 tsp salt. (The moment pressure is formed, switch off the heat)
- 1/2 cup French beans finely cut
- 1/2 cup broccoli cut into small florets,
- 1/2 cup shelled peas,
- 1/2 cup carrots cut in to tiny cubes
- 1/2 tsp salt/ or salt to taste
- 1 tsp sugar
- 1 lemon’s juice
Heat oil in a kdhai / wok and add mustard seeds, when they start crackling , add asafetida, curry leaves and sauté for few more seconds.
Then add turmeric powder and chopped onions, saute the onions till light golden in colour. Add cubed potatoes. Cover and cook on low heat till potatoes are tender.
While onion potato mix is getting cooked, rinse Avial /poha thoroughly with water in a strainer, drain the water and keep it aside in the strainer only.
Add steamed mixed vegetables, seeds and dry fruits to the cooked onion potato mix and sauté on medium flame for couple of minutes more. (without burning them)
Add the poha, salt, sugar to the cooked, mixed vegetables and dry fruit and mix it well. Reduce the flame to low and sauté for a minute.
Switch off the heat, healthy veggie , Poha is ready and garnish it with chopped, onions coriander leaves.Enjoy it as a morning breakfast or an evening snack with fresh coriander chutney .
Health Benefits of Frozen Mixed Vegetables:
Besides their convenience, mixed frozen vegetables are complementary — some vegetables add nutrients to the mix that others lack — giving you a wider variety of nutrients in the blend. The only nutrient you won’t get from mixed vegetables is vitamin B-12, because it’s found in animal products.
Vegetables have soluble and insoluble fiber. Soluble fiber keeps blood sugar balanced by slowing absorption of carbohydrates. It also lowers cholesterol by carrying it out of the body. Insoluble fiber keeps food moving through the digestive tract, which prevents constipation and diverticular disease.
The substances that give vegetables their color — carotenoids — provide nutrients for your eyes because they’re a form of vitamin A. Mixed vegetables contain several carotenoids: alpha-carotene, beta-carotene, lutein and zeaxanthin. Alpha- and beta-carotene are converted into the form of vitamin A that is essential for vision. Lutein and zeaxanthin function as antioxidants. They’re the only carotenoids found in the retina, where they may help prevent age-related macular degeneration. One cup of boiled, mixed vegetables delivers more than 200 percent of the recommended daily intake of vitamin A.
In addition to antioxidants that support your eyes, mixed vegetables have other antioxidants that fight free radicals. Free radicals are produced as a byproduct of essential biochemical processes. If they’re not neutralized by antioxidants, free radicals cause cellular damage that leads to illnesses, such as cardiovascular disease. The same portion of mixed vegetables has 30 percent of the recommended daily intake of manganese and 5 percent of the daily value of vitamins C and E. As a water-soluble antioxidant, vitamin C protects cells throughout the body. Vitamin E is a fat-soluble antioxidant, which gives it the ability to neutralize free radicals in lipids that have varied roles, such as providing cellular structure and transporting fats through the blood. Manganese has the job of protecting mitochondria, which are the structures inside cells that produce energy. Green peas are the highest source of vitamin C, while lima beans and carrots boost vitamin E. Lima beans also have at least double the manganese of other vegetables.
Calcium and phosphorus combine to form the mineral that builds bones, called hydroxyapatite. Bones are continuously maintained through a process in which old or damaged bone is removed and rebuilt. You need a constant supply of these minerals throughout your life to keep your bones healthy and to prevent osteoporosis. You’ll gain 5 percent of the recommended daily intake of calcium and 13 percent of phosphorus from 1 cup of mixed vegetables. All of the vegetables have both minerals, but corn is low in calcium, while snap beans and carrots have less phosphorus than the others.
Combine mixed frozen vegetables with ground beef, onions and beef broth, and top them with mashed potatoes to make shepherd’s pie. Use them in a stir-fry with chicken and soy sauce or turn mixed vegetables into a casserole with the addition of onion, cheese and mayonnaise. Make a quick vegetable soup by adding a bag of mixed vegetables to beef broth and undrained, canned tomatoes. Alternatively, use them in a salad.
Nick’s kitchen medical Disclaimer:
- Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
- Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
- Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
- If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
- Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.