Tomato poha or tomato aval

Ingredients

• 150 g (1 cup)flattened rice (poha or aval)
• 1onion
• 3 (about 150 g; 1 cup chopped)tomatoes
• 2green chillies
• 1 tspginger-garlic paste
• 1 tbspcarrot
• 2 tbsppeas
• ⅛ tspturmeric
• 1 tspchilli powder
• ½ tspgaram masala
• 2 tbspcoriander leaves
• 1 tspghee
• 15 ml (1 tbsp)oil
• ½ tspmustard seeds
• 1 tspurad dal
• 1 tspchana dal
• to taste (optional)curry leaves
• to tastesalt

Instructions

1. 1

   Rinse the poha

   Rinse the poha thoroughly 2–3 times to remove dust, picking out any impurities by hand. Set it aside for 10 minutes.

2. 2

   Toast the dals

   Heat the oil in a broad pan or kadai. When hot, add the mustard seeds and let them splutter, then add the urad dal and chana dal and roast over a medium flame until golden.

3. 3

   Fry the onion

   Add the finely chopped onion and fry for 1 minute.

4. 4

   Add aromatics

   Stir in the ginger-garlic paste and fry for 30 seconds. Add the finely chopped carrot, peas and slit green chillies.

5. 5

   Season the tomatoes

   Cook for 1 minute, then add the finely chopped tomatoes, salt to taste, turmeric, chilli powder and garam masala.

6. 6

   Cook the mixture

   Cook until the tomatoes are soft and glossy and the mixture no longer sticks to the pan.

7. 7

   Stir in poha

   Add the soaked poha and mix well. Level the mixture in the pan and cook covered.

8. 8

   Finish and fluff

   After 3–4 minutes, switch off the heat and fluff the poha. Add the ghee and garnish with coriander leaves.

What is tomato poha?

Poha, also called aval, is flattened rice used in many Indian dishes, including quick breakfasts. This tomato version has the tangy, soft texture of cooked tomatoes in place of the rice in tomato rice.

The recipe works because rinsed poha needs little cooking, while the tomato-and-spice mixture gives it flavour and moisture. Mustard seeds and toasted dals add a savoury, lightly crunchy contrast.

Nutrition and macros by portion

The nutrition label shows one serving as written: 360 calories, 8g protein, 58g carbs, 11g fat.

Most of the carbohydrates come from the flattened rice, while the oil and ghee provide most of the fat. The small amounts of dals, peas and vegetables contribute some protein, but the dish is not especially protein-rich; serve it with yoghurt or eggs to balance the plate.

Choosing and rinsing poha

Poha: Medium or thick flakes are easiest to handle here; very thin flakes can turn mushy. Rinse gently 2–3 times, then leave them for 10 minutes to soften.

Check the texture before adding it to the pan: the flakes should be tender but still hold their shape. If they feel dry, a brief rinse can help; drain excess water well.

Building the base

Tempering: Let the mustard seeds splutter in hot oil, then roast the urad and chana dals over a medium flame until golden. Keep them moving so they colour evenly without burning.

Aromatics: Fry the onion briefly, then cook the ginger-garlic paste for 30 seconds before adding the vegetables and chillies. This gives the paste time to cook without scorching.

Getting the tomatoes right

Tomatoes: Cook them with the spices until soft and glossy, and the mixture stops sticking to the pan. This is the key cue that the tomato base is ready for the poha.

Seasoning: The chillies and chilli powder both bring heat, while garam masala adds warmth. Salt is added to taste, so start modestly and adjust with the tomato mixture.

Keeping the texture light

Mixing: Fold the poha through the tomato mixture rather than stirring vigorously, which can break the flakes. Level it in the pan before covering.

Finishing: The covered 3–4 minutes lets the flavours mingle and warms the poha through. Fluff it after switching off the heat, then finish with ghee and coriander.

Serving tomato poha

Serve it warm for breakfast or a light lunch. A spoonful of yoghurt on the side can temper the chilli, while fresh coriander brings a bright finish.

For a more substantial plate, add a source of protein such as yoghurt or eggs alongside the poha. Keep any accompaniments separate so the flakes retain their texture.

Recipe notes & tips

• Use a wide pan so the poha can be mixed without crushing the flakes.
• Have the vegetables chopped before heating the oil, as the tempering cooks quickly.
• Keep the dal over a medium flame and stir until golden rather than letting it darken.
• Let the tomato mixture turn glossy before adding the poha.
• Fold gently to keep the softened flakes intact.
• Add the ghee after turning off the heat for a fragrant finish.

Variations

• More vegetables: Add extra finely chopped carrot or peas while cooking the vegetables.
• Milder heat: Reduce the green chillies or chilli powder to suit your taste.
• Curry leaves: Add a few leaves with the mustard seeds for a more aromatic tempering.
• Lemon finish: Squeeze a little lemon over the cooked poha for extra tang.
• Nutty crunch: Scatter roasted peanuts over the top just before serving.

Common mistakes to avoid

• Soaking too long: The flakes can become waterlogged; rinse briefly and leave them for 10 minutes.
• Burning the dals: They turn bitter if left unattended; roast over a medium flame and stir.
• Adding poha too soon: The tomatoes need to be soft and glossy first; cook the base until it no longer sticks.
• Stirring roughly: Soft flakes break apart; fold the mixture gently.
• Skipping the covered rest: The poha may not warm through evenly; cook it covered for 3–4 minutes.

How to store

Refrigerate leftovers in a covered container and eat within 2 days. Reheat gently in a pan with a small splash of water, stirring softly; the poha is best freshly made.

Frequently asked questions