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.)

Raghavan Iyer
Source: EatingWell Magazine, April/May 2005

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Ingredients

Ingredient Checklist

Directions

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.

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  • 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; protein 6.2g 12% DV; carbohydrates 32g 10% DV; exchange other carbs 2; dietary fiber 4.2g 17% DV; sugars 2.5g; fat 6g 9% DV; saturated fat 0.7g 4% DV; cholesterolmg; vitamin a iu 504.2IU 10% DV; vitamin c 13.3mg 22% DV; folate 56.2mcg 14% DV; calcium 149.4mg 15% DV; iron 7.2mg 40% DV; magnesium 26.7mg 10% DV; potassium 294.7mg 8% DV; sodium 317.7mg 13% DV; thiamin 0.2mg 17% DV.