This recipe comes alive with vegetables and spiciness, transforming healthy creamed wheat into something as flavorful as it is hearty. (Adapted from Betty Crocker's Indian Home Cooking by Raghavan Iyer; Hungry Minds, Inc., 2001.) Source: EatingWell Magazine, April/May 2005

Raghavan Iyer


Ingredient Checklist


Instructions Checklist
  • Heat oil and mustard seeds in a medium saucepan over medium-high heat. Once seeds begin to pop, cover the pan and wait until the popping stops. Add cashews and yellow split peas; stir-fry until golden brown, about 30 seconds. Add onion and ginger; stir-fry until the onion is golden brown, 2 to 3 minutes.

  • Stir in water, potatoes, peas, chiles, salt and turmeric; bring to a boil. Reduce heat to medium-low, cover and simmer until the potatoes are tender, 5 to 6 minutes. Stir in wheat cereal; simmer, covered, until all the water is absorbed, 3 to 4 minutes. Stir in tomato and cilantro. Cover and simmer until the tomato is warm, 1 to 2 minutes. Serve.

Nutrition Facts

199 calories; 6 g total fat; 0.7 g saturated fat; 318 mg sodium. 295 mg potassium; 32 g carbohydrates; 4.2 g fiber; 2 g sugar; 6.2 g protein; 504 IU vitamin a iu; 13 mg vitamin c; 56 mcg folate; 149 mg calcium; 7 mg iron; 27 mg magnesium;