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Greatest plates · Breakfast
High-Protein Peanut & Tofu Poha
A classic Maharashtrian breakfast of soft flattened rice tossed with mustard seeds, turmeric and curry leaves, built up with crisp golden tofu and roasted peanuts so every bowl lands over 15 g of plant protein. Bright, savoury and ready in half an hour.
Serves 4Prep 15 minCook 20 minBreakfasttofu
Containspeanut · soy
Protein 16%Carbs 37%Fat 47%
About 490 kcal a serve — 20 g protein, 45 g carbs, 25 g fat. Each segment is that macro's share of the calories, within about 10%.
Ingredients
Serves 4
Method
Rinse the poha
prepTip the flattened rice into a colander and rinse briefly under cold running water until just wet, then leave to drain and soften while you cook. Do not soak — it should be moist and fluffy, not mushy.
In the colanderPrep →
5 min to soften
Toast the peanuts
cookWarm a large frying pan over medium heat and dry-toast the raw peanuts, shaking often, for 4–5 minutes until fragrant and lightly coloured. Tip out and set aside.
In the panPeanuts →
medium, 4–5 min
Crisp the tofu
cookAdd half the oil to the same pan and raise to medium-high. Add the crumbled tofu and fry, stirring now and then, for 6–8 minutes until golden and firm at the edges. Season with a pinch of the salt, then set aside with the peanuts.
In the panProtein →
medium-high, 6–8 min
Temper the spices
cookAdd the remaining oil to the pan over medium heat. When shimmering, add the mustard seeds and let them pop for a few seconds, then add the curry leaves and green chilli. They will crackle.
In the panTempering →
medium, 30 sec
Soften the onion
cookStir in the diced onion and cook for 4–5 minutes until soft and translucent. Sprinkle in the turmeric and stir for 20 seconds to coat.
In the panAromatics →
medium, 5 min
Bring it together
cookAdd the drained poha, toasted peanuts, crisp tofu, sugar and remaining salt. Fold everything together gently over low heat for 2–3 minutes until warmed through and evenly yellow.
In the panCombine →
low, 2–3 min
Finish and serve
serveTurn off the heat. Squeeze over the lemon juice and scatter with chopped coriander. Toss once and serve hot.
In the panFinish →
off heat
Cook's notePress the tofu for 10 minutes under a weighted plate before crumbling for the crispest result. Thick poha holds up best; if you only have thin poha, rinse it in a flash and skip the drain time.
Estimated per serve
490 kcal · 20 g protein · 45 g carbs · 25 g fatestimates, within ~10%
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