Karnataka Recipes
 
Avalakki Vaggarane  
   
Serves 4

Ingredients

Thick Poha (parched/flaked rice) 2 cups

 Oil 2 tbsps
Onion 1/2 Freshly grated coconut 3 tbsps
Salt to taste Chopped coriander leaves 1 tbsp
Sugar 1 tsp  

For seasoning
Ingredients

Mustard seeds 1 tsp

Cut Green Chilli 3
Urad dal 1 tsp Turmeric powder 1/2 tsp
Peanuts 2 tbsp Curry leaves few

Method
Take thick poha, wash it twice (like rice)and drain water. Then add about 3/4 cup of water to soak and keep aside for 10-15 minutes. After soaking, poha will become soft and dry. Add sugar and salt and set aside.
Now heat oil and do the seasoning by adding all the ingredients one by one. When it splutters, add cut onions and fry till it becomes soft. Add poha to it and mix well. At last add grated coconut and squeeze little bit of lemon juice on it, mix. Keep till poha gets warm. Garnish with coriander leaves.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

338

Carotene  (μg )

263.8

Protein (g) 5.98 Vitamin C (mg) 5.75
Carbohydrate (g) 43.08 Mg  (mg) 59.46
Fat (g) 15.83 Na  (mg) 7.89
Fibre (g) 1.24 K  (mg) 94.54
Minerals (g) 1.43 Mn  (mg) 0.15
Calcium  (mg) 28.46 Zn  (mg) 0.37
Phosphorus  (mg) 180.04 Cr  (mg) 0.006
Iron  (mg) 10.58    

Modification
Reduce the amount of oil used for preparation

Ingredients

Thick Poha (parched/flaked rice) 2 cups

 Oil 2 tbsps
Onion 1/2 Freshly grated coconut 3 tbsps
Salt to taste Chopped coriander leaves 1 tbsp
Sugar 1 tsp  

For seasoning
Ingredients

Mustard seeds 1 tsp

Cut Green Chilli 3
Urad dal 1 tsp Turmeric powder 1/2 tsp
Peanuts 2 tbsp Curry leaves few

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 327
Protein (g) 5.97
Carbohydrate (g) 43.08
Fat (g) 14.58
Fibre (g) 1.24
Minerals (g) 1.43