High Protein Quinoa Poha with Curry Leaf Tadka Raita

Serves: 4

Prep Time: 20 minutes I Cook Time: 30 minutes

This wholesome dish transforms traditional Indian poha by using protein-rich quinoa flakes and sweet potatoes for a nutritious twist. The khatta meetha (sweet and sour) flavours come from the natural sweetness of sweet potatoes balanced with tangy lemon juice and amchur (mango powder).

The accompanying cucumber raita, elevated with a sizzling curry leaf tadka, provides a cooling contrast to the warm poha.

Ready in just 30 minutes, this colourful plant-based meal delivers a perfect harmony of flavours and textures—ideal for a satisfying breakfast or light lunch that honours traditional Indian cooking while embracing modern nutritional wisdom.

Ingredients

For the Sweet Potato Quinoa Poha:

2 cups quinoa flakes

1 medium sweet potato, peeled and diced small (substitute for white potato if you wish)

1 cup frozen soya/edamame beans thawed in boiling water

1 large onion, finely chopped

6 green chillies, finely chopped or to taste

1 thumb-sized piece of ginger peeled and grated ginger

8 cloves of garlic minced

1 bell pepper diced

Fresh lemon juice to taste

1 teaspoon mango powder

20 fresh curry leaves

½ teaspoon turmeric powder

1 teaspoon mustard seeds

1 teaspoon cumin seeds

¼ teaspoons asafoetida (hing)

Salt to taste

Handful chopped coriander for garnish

For the Curry Leaf Tadka Cucumber Raita:

1 cup plant-based yoghurt (I used 250g unsweetened high protein soya yoghurt)

½ medium cucumber, grated

1 teaspoon chaat masala

½ teaspoon cumin powder

1 teaspoon lemon juice (optional, depending on tartness of the yoghurt)

Salt to taste

½ to 1 teaspoon red chilli flakes

For the Raita Tadka:

½ teaspoon mustard seeds

8-10 fresh curry leaves

A pinch of asafoetida (hing)

Method

Prepare the Raita:

1. In a medium bowl, combine the plant-based yoghurt, grated cucumber, chaat masala, cumin powder, red chilli flakes and salt.

2. Mix well and set aside in the refrigerator while you prepare the tadka and poha.

   
   

Prepare the Raita Tadka:

1. Heat a small frying pan over medium heat.

2. When the pan is hot, add the mustard seeds and let them splutter.

3. When the cumin begins to darken slightly, add the curry leaves and let them crisp up (about 5-10 seconds).

4. Immediately pour this hot tadka over the prepared cucumber yoghurt mixture.

5. Gently stir to incorporate the flavours and set aside.

   
   

Prepare the Sweet Potato Quinoa Poha:

1. Rinse the quinoa flakes in a strainer under cold water for just a few seconds (don't soak). Drain well and set aside.

2. Steam the diced sweet potatoes until tender but not mushy, about 10-12 minutes. Set aside.

3. Heat a few sprays of extra virgin olive oil (optional) in a large frying pan. Add mustard seeds and let them splutter.

4. Add cumin seeds and curry leaves and dry roast for 30 seconds.

5. Add chopped onions and cook until translucent, about 3-4 minutes adding splashes of water to prevent sticking.

6. Add green chillies, garlic and ginger. Sauté for 30 seconds until fragrant.

7. Add turmeric powder, amchur (mango powder) asafoetida (if using), and salt. Mix well.

8. Add the steamed sweet potatoes, bell pepper and soya beans. Stir gently and cook for 2 minutes.

9. Lower the heat, add the drained quinoa flakes, and mix carefully to avoid breaking the flakes.

10. Sprinkle 2-3 tablespoons of water if it seems dry. Cover and cook on low heat for 3 minutes.

11. Add lemon juice and fresh coriander leaves to taste and serve.

To Serve:

1. Serve the warm sweet potato quinoa poha with a generous dollop of the curry leaf tadka cucumber raita on the side, or in a separate small bowl.

Recipe Notes:

• The tadka in the raita will create a lovely aroma and flavour contrast with the cooling cucumber.

• For extra protein, you could also stir 2 tablespoons of hemp seeds into the finished poha.

• The sweet, tangy flavours of the poha are beautifully complemented by the spiced coolness of the raita.

• Both components can be prepared ahead of time, but the poha is best served warm or at room temperature.

• The raita will keep in the refrigerator for up to 4 days.

Enjoy this nutritious, protein-rich whole food plant-based meal that brings together the delightful flavours of traditional Indian cuisine with healthful ingredients!

Nutritional info per serving if serving 4 people: Calories 560, 9.6g fat, of which saturates 0.8g , 81.8 g carbohydrates, 22.4g of protein

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