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Ulli Poha
  • Serving Size 1 Medium Cup (200 g)
  • Calories333.9 kcal
  • Carbs45.1 g (180.4 kcal)
  • Protein7.8 g (31.2 kcal)
  • Fats13.6 g (122.4 kcal)

Ulli Poha recipe

Ulli Poha/Onion poha is a good source of dietary fiber, protein, iron, vitamin C, beta carotene, lutein, phosphorus, thiamine, niacin, pantothenic acid, and an excellent source of vitamin D, magnesium, copper, manganese, and vitamin E. HINT: It helps in improving heart health and boosts immunity.

Cooking time: 5 minutes

Serves: 2 persons

Ingredients
Rice flakes
100 Grams
Lemon juice
1 Tea Spoon
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Curry leaves
10 Grams
Garlic big clove
10 Grams
Ginger fresh
2 Grams
Onion big
50 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Grams
Coconut kernal dry
1 Tea Spoon
Ground nut
1 Table Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
150 Milliliter
Red chilli powder
2 Grams
Instructions
1
Washing
Wash the rice flakes several times, drain and keep aside. Wash the vegetables thoroughly with water.
2
Chopping, roasting and boiling.
Chop the vegetables into dices. Chop ginger, garlic, and coriander. Heat the pan, add half a teaspoon of oil, add the raw peanuts, and roast until crisp. Keep the peanuts aside.
3
Sauteeing
Heat oil in a pan. Add cumin & mustard seeds, curry leaves, chopped ginger, garlic, onion, and green chili saute it. Fry onions until they turn translucent. Add all the spices (turmeric, red chili powder, salt). Let it cook for 2- 3 minutes. Then add soaked rice flakes and roast for 2 minutes with the veggies. Add roasted groundnut, salt as well as grated coconut. Stir well.
4
Cooking
Cover it with a lid and let it cook for 10 minutes until the poha is cooked completely. Once done, add chopped coriander.
5
Serving
Once done, add the lemon juice, garnish with coriander leaves, mix well and turn off the heat. Transfer it to a serving plate and serve.
Nutrition Label

Ulli Poha

  • Serving Size1 Medium Cup (200 g)
  • Calories333.9 kcal
  • Carbs45.1 g
  • Fiber6.3 g
  • Sugar2.7 g
  • Protein7.8 g
  • Fat13.6 g
  • Saturated fat3.4 g
  • Mono unsaturated fat5.0 g
  • Poly unsaturated fat4.1 g
  • Cholesterol0.0 mg
  • Sodium500.0 mg

Glycemic Index

54 Low
Low
Medium
High

Low glycemic impact due to fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Add a protein source like dal, paneer, or yogurt
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientUlli PohaFenugreek potato pohaMethi aloo pohaMethi aloo pohe
Calories333.9 kcal579.1 kcal314.6 kcal314.6 kcal
Carbs45.1 g60.5 g46.2 g46.2 g
Protein7.8 g20.1 g7.4 g7.4 g
Fat13.6 g28.5 g11.1 g11.1 g
Fiber6.3 g28.9 g6 g6 g
Sugar2.7 g2.7 g2.5 g2.5 g
Sodium500 mg574.6 mg406.5 mg406.5 mg
Cholesterol0 mg0 mg0 mg0 mg

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