Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Thick flattened white rice (poha) | 280 g | Sweet · Cooling |
 Fresh lemon juice | 28 g | Sour · Heating |
 Green peas | 90 g | Sweet, Astringent · Cooling |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Mustard seeds | 3 g | Pungent · Heating |
 Ghee | 16 g | Sweet · Cooling |
 Turmeric | 1.5 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 180 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the flattened rice briefly, drain, and rest it for five minutes so the flakes soften without becoming soggy.
- Warm the ghee, pop the mustard seeds, and crisp the curry leaves.
- Add the green peas, turmeric, and water; cover until the peas are tender.
- Fold in the softened poha and rock salt and steam on low heat for four minutes.
- Remove from the heat, add the lemon juice, and fluff gently before serving warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Western Indian poha tradition)
This poha is moistened gently and finished with lemon off the heat. Vata: use a little more ghee and keep the flakes soft. Pitta: halve the lemon and omit chilies. Kapha: retain the lemon and modest ghee.
USDA Nutrition Facts for Lemon Poha
| Nutrient | Per 100g | Per Serving (1 serving (151g)) |
|---|---|---|
| Energy (Calories) | 209 kcal | 317 kcal |
| Protein | 4.3 g | 6.6 g |
| Total Carbohydrates | 40.0 g | 60.5 g |
| Dietary Fiber | 1.7 g | 2.6 g |
| Total Sugars | 1.0 g | 1.5 g |
| Total Fat | 3.2 g | 4.8 g |
| Calcium | 24.9 mg | 37.6 mg |
| Iron | 2.43 mg | 3.67 mg |
| Magnesium | 19.7 mg | 29.8 mg |
| Phosphorus | 74.3 mg | 112.5 mg |
| Potassium | 107 mg | 162 mg |
| Sodium | 261 mg | 395 mg |
| Zinc | 0.73 mg | 1.10 mg |
| Copper | 0.14 mg | 0.21 mg |
| Manganese | 0.63 mg | 0.95 mg |
| Selenium | 8.3 µg | 12.6 µg |
| Vitamin C | 8.5 mg | 12.8 mg |
| Vitamin A (RAE) | 28.5 µg | 43.1 µg |
| Vitamin E | 0.34 mg | 0.52 mg |
| Vitamin K | 7.8 µg | 11.9 µg |
| Thiamin (Vitamin B1) | 0.31 mg | 0.47 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.07 mg |
| Niacin (Vitamin B3) | 2.28 mg | 3.45 mg |
| Vitamin B6 | 0.11 mg | 0.16 mg |
| Folate (DFE) | 190.0 µg | 287.6 µg |
| Choline | 8.7 mg | 13.2 mg |
