Two days back, I made this Pudina Poha for breakfast. Rice flakes is known as poha in hindi and aval in tamil. Both poha and pudina ( mint leaves) are very rich in iron.
Iron is required for the formation of haemoglobin. So, deficiency in dietary iron results in Anaemia. Iron deficiency anaemia is very common in women ( especially in their reproductive years), infants and children. Hence, it’s very important to include ingredients rich in iron regularly in day to day cooking.
Iron is absorbed well in the body when it’s taken along with ingredients rich in vitamin C. For example, when greens are cooked, adding lemon juice to that will help in absorption of iron from the greens. Since vitamin C is destroyed by heat, it’s better to add after its taken off the flame.
Another simple method is to use iron pans and ladles while cooking. This also increases the iron content of the food. Traditional method is always good:)
All green leafy vegetables, rice flakes, mint leaves, leaves of cauliflower and radish, moringa leaves ( drumstick leaves), curry leaves, roasted bengal gram, bajra, ragi, jaggery are all very good sources of iron.
In this recipe, I have used ingredients which are rich in iron. It very easy to make, very colourful, full of flavours and yummy too.
An ideal dish that can be served for people who have iron deficiency anaemia, pregnant and lactating women and growing children:)
Poha- 2 cups
Onion – 2
Oil – 1 and 1/2 tbsps
Mustard – 1 tsp
Urad dal ( black gram)- 1 tsp
Chana dal – 1 tsp
Hing ( asafoetida/ perungayam) – 2 pinches
Salt to taste
Lemon juice – 1 tsp
Pudina leaves – few for garnishing
For the green masala
Pudina – 1 cup
Coriander leaves – 1/2 cup
Curry leaves – 1/4th cup
Green chillies – 4
Ginger – 1 inch
Roasted chana dal ( chutney dal/ pottukadalai) – 2 tbsps
To make the green masala
Wash pudina, coriander leaves curry leaves and green chilies well. Grind them along with ginger and roasted chana dal to a smooth paste. Keep it aside.
Wash the poha well. Drain, add little water and rest it for 15-20 mins. Fluff it gently and keep it aside.
Peel, wash and chop the onions.
Wash and chop the capsicum.
Heat oil in a pan. Add mustard. When it starts spluttering, add urad dal, chana dal and hing. Sauté for few seconds and add the chopped onions. Sauté till the onions turn pink and then add the chopped capsicum. Add little salt, mix well and sauté till the capsicum is just cooked.
Now add the ground paste and salt to taste. Mix well and cook till the paste becomes almost dry.
Add the poha and mix it gently. Check the seasonings and sauté for few mins. Switch off the flame and let it rest for 5 mins.
Add the lemon juice and mix it well.
Garnish with few mint leaves and serve the poha hot:)