A low salt recipe for hypertension – Poha Handwa


Preparation time 30 minutes

Cooking time 20 minutes

4 handwas ago


1 cup jada poha (thick beaten rice flakes)

1/2 cup low-fat curd with 1 1/2 cups water

1/2 cup grated white pumpkin (doodhi/lauki)

1/2 cup grated carrots

1/4 cup boiled green peas

1 tablespoon ginger-green chili paste

1 teaspoon of sugar

2 pinch of turmeric powder (haldi)

2 pinch of red chili powder


1 teaspoon mustard seeds (rai/sarson)

2 teaspoons sesame seeds (up to)

2 pinches of asafetida (hing)

1 teaspoon of oil


2 teaspoons of cooking oil

1/4 teaspoon salt

You may know what is Handwa. You may have had a Handwa at some point.

But handwa made from beaten rice! Is different. Let’s see the ingredients.

Coarse beaten rice flakes, these have been soaked in buttermilk for 15-20 minutes in curd and sieved.

Grated carrots, green peas, grated white pumpkin, sugar and salt to taste.

And for tempering, we need asafetida, sesame seeds, and mustard seeds.

Other than that, we would need ginger garlic paste and green chili paste.

It is a very simple recipe.

Take the beaten rice that has been soaked in buttermilk. Now add some sugar and grated white pumpkin. Mix it properly.

Next add the green peas and carrots.

Add salt to taste. You want to make sure you add all the ingredients and then add salt.

Meanwhile, we will prepare the tempering.

To temper, you need a little oil.

The tempering is ready.

Put mustard and sesame seeds, and a pinch of asafetida.

Let it sit for a bit and then add the temper into the mix we created earlier.

Add red chili powder to taste and a bit of turmeric to the mix.

The turmeric will change color and also give it its unique flavor. Mix well.

Once the mixture is ready, we can prepare the ‘Handwa’ (pan cake).

To do this, put a little oil in a frying pan or on a griddle.

We will now make ‘Handwa’ which is around 10mm thick and 7 to 8 inches in diameter.

This is done just like we do the ‘Uttapam’ and ‘Thalipeeth’.

Now we will cover it.

We have to cook it on both sides for 15-20 minutes.

The Handwa will turn golden and fluffy.

Now we have to serve it. We can serve the ‘Poha Handwa’ with curd.