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St Lucia Food at Body Holiday
Ayurvedic Vegetable Poha

Vegetable Poha is a healthy one-dish meal, ideal for yogis. Poha (Flattened rice) is a very easily digestible, carbohydrate-rich food used extensively in India.

Ayurveda recommends including all the six tastes in every meal – salty, sweet, sour, bitter, pungent and astringent. Each taste feeds our mind, body, senses, and spirit in its own unique way. By incorporating all six tastes into each meal, we ensure that not only the body, but also the mind and senses get satisfied, which prevents food cravings and the over-consumption of certain foods. All the various condiments added to this recipe like curry leaves, mustard seeds, chillies etc. do just this.

It is a very popular recipe for those who follow an Ayuvedic Diet. It is simple and easy to make.


  • 1 1/2 cup Flattened Rice (poha semi thick variety)
  • 1/2 cup chopped shallots or large onion
  • 3/4 cup mixed vegetables (can use carrots, beans, potato, green peas, cabbage, peppers, capsicum)
  • 1 tbsp oil
  • 3 green chillis
  • 1 tbsp chopped ginger
  • Curry leaves – a few to temper
  • Salt – as required
  • 2 tsp mustard seeds
  • 1 tbsp channa dal


Take the flattened rice and sprinkle some water over it, then put to one side. After 5 minutes, the water should have absorbed into the poha, so again sprinkle some water over it. Check after 5 minutes – you should have moist poha.


  • Heat the pan and add the IMG_6280 600x400oil. Once it is hot, add the mustard seeds and heat until they begin to ‘pop’.
  • Next add the channa dal and sauté until the colour changes. Now add the curry leaves, green chilli and ginger, then sauté until an aroma is released.
  • Add the chopped onion and sauté until it is half cooked. Next add the chopped vegetables, adjust the salt and then cover the pan to cook the vegetables a little. You may need to sprinkle some more water to help them cook.
  • Now add the poha, mix well, check the seasoning, add more water if needed.
  • Cover the pan for 5 more minutes.
  • Check the poha is cooked, then serve with a sprinkle of coriander leaves, and groundnut (peanut) chutney.


Groundnut (peanut) Chutney

Blend together the following:

  • 100g sprouted peanuts
  • 25g grated coconut
  • 1 pinch cumin seed powder
  • A chickpea sized ball of tamarind
  • 1 green pepper
  • A few curry leaves
  • Salt


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