Poha: The Soulful Indian Breakfast You Can’t Go Wrong With

Here’s a simple, homely version you can try— and you’ve got the perfect start to your day.

• 1 medium onion, finely chopped
• 1-2 green chillies, chopped (adjust to taste)
• 1 tsp mustard seeds
• 1/2 tsp turmeric powder
• 8-10 curry leaves
• 1 tbsp peanuts (optional but highly recommended!)
• Salt to taste
• 1 tsp sugar (optional, for a mild sweetness)
• 1 tbsp oil
• Juice of half a lemon
• Fresh coriander, chopped (for garnish)
• Sev (optional topping)

• Rinse the poha in a strainer under running water for a few seconds. Let it sit and soften. You’ll know it’s ready when it breaks easily when pressed between fingers — not mushy, just soft.
• In a kadhai or pan, heat the oil. Add mustard seeds and let them splutter. Add peanuts and roast until golden.
• Toss in the curry leaves, green chillies, and onions. Sauté until the onions turn soft and translucent.
• Add turmeric powder and stir well.
• Gently mix in the rinsed poha. Add salt, a pinch of sugar, and mix lightly so it doesn’t break. Let it steam on low heat for 2–3 minutes.
• Squeeze some fresh lemon juice on top. Garnish with coriander leaves and sev if you like a bit of crunch.

• Easy to Digest (Laghu):
• Made with semolina (rava), upma is light on the stomach and easy to digest — suitable for those with weak digestion or during convalescence.
• Balances Vata (when warm and moist):
• Served hot with ghee and mildly spiced, it helps pacify Vata dosha, especially when dryness or cold is aggravated.
• Can be Tridosha-Friendly (with adjustments):
• Vata: Add ghee, ginger, and warm spices like cumin or mustard seeds.
• Pitta: Avoid too much chili or mustard seeds; add cooling herbs like coriander.
• Kapha: Add black pepper, ginger, and lots of vegetables to reduce heaviness.
• Sattvic in Nature:
• When prepared mindfully, with minimal spice and without onion-garlic, upma is sattvic — promoting clarity, calmness, and harmony.
• Nourishing but Not Heavy (Brimhana without Ama):
• Provides steady energy without creating toxins (ama), especially when cooked with fresh vegetables and digestive spices.
• Supports Agni (Digestive Fire):
• The inclusion of warming spices like mustard seeds, ginger, or hing helps kindle Agni, aiding digestion and assimilation.
• Good for Morning Consumption (Dinacharya aligned):
• Ideal for breakfast as per Ayurvedic daily routine, as it provides nourishment without overloading the system.