VEGANISM BY LORBIC
Recipe breakfast post-workout quick-meals

High-Protein Soya Poha with Crunchy Peanuts

A high-protein upgrade to traditional Indian poha. Dehulled soya granules and roasted peanuts deliver 18.5g protein and 6g fiber per serving.

high-protein soy breakfast gluten-free indian post-workout
Prep Time 10 mins
Cook Time 12 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 18.5g
Carbs 43.5g
Fats 8g
Calories 320 kcal
Fiber 6g

Instructions for Cook

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  • Rinse thick poha briefly in a colander; never soak it in standing water.
  • Squeeze boiled soya granules firmly and sauté until surface moisture evaporates.
  • Add fresh lemon juice off the heat to maximize vitamin C and non-heme iron absorption.

Ingredients

  • 80g
  • 50g
  • 20g
  • 1 small (50g)
  • 8–10 leaves
  • 1/2 tsp each
  • 1 tbsp
  • 1/2 tsp
  • 1 tsp (5ml)
  • 1 tbsp lemon juice, 2 tbsp coriander
  • To taste

Cooking Instructions

A nutrient-dense evolution of traditional Indian breakfast poha. Tender flattened rice combines with protein-rich soya granules, golden roasted peanuts, and tempered mustard seeds to provide 18.5g of plant protein per serving.

Nutritional Highlights

  • 18.5g Complete Plant Protein: Soya granules deliver essential branched-chain amino acids (BCAAs) and lysine, complementing the sulfur-containing amino acids in flattened rice for a balanced protein score.
  • Glycemic Stability & Satiety: With 6g of dietary fiber and nearly six times the protein of standard poha, this formulation prevents rapid blood glucose spikes and sustains morning energy.
  • Enhanced Iron Bioavailability: Ascorbic acid from fresh lemon juice reduces plant-based non-heme ferric iron (Fe³⁺) to absorbable ferrous iron (Fe²⁺), tripling micronutrient uptake.

Cooking Instructions

  1. Hydrate the Poha: Place thick poha in a colander. Rinse under gentle running water for 15 seconds, drain thoroughly, and let rest for 5 minutes. Toss gently with 1/4 tsp turmeric and a pinch of salt.
  2. Prepare the Soya Granules: Boil dry soya granules in water for 5 minutes. Drain, rinse under cold water, and firmly squeeze out all excess moisture with your hands.
  3. Toast Aromatics & Peanuts: Heat 1 tsp of oil in a non-stick or cast-iron skillet over medium heat. Add peanuts and toast until golden and crisp (2 minutes). Add mustard seeds, cumin seeds, and curry leaves. Let them crackle.
  4. Sauté Soya & Aromatics: Add diced onions, green chillies, and ginger. Sauté for 2 minutes until translucent. Fold in the squeezed soya granules and remaining turmeric. Cook for 3 minutes until the granules are lightly toasted and dry.
  5. Combine & Steam: Add the hydrated poha and rock salt. Toss gently from the edges to combine without crushing the flakes. Cover with a lid and steam on low heat for 2 minutes.
  6. Finish & Serve: Turn off the heat. Drizzle fresh lemon juice and toss with chopped coriander. Serve warm.