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.)
Nutrition per serving may change if servings are adjusted.
2 tablespoons canola oil
1 teaspoon black or yellow mustard seeds
¼ cup cashews, chopped (1¼ ounces)
¼ cup dried yellow split peas, (chana dal)
1 small onion, finely chopped ( ½ cup)
1 tablespoon finely chopped fresh ginger
3 cups water
2 medium red potatoes, peeled and cut into ¼-inch dice
1 cup frozen green peas
2-3 fresh Thai, serrano or cayenne chiles, seeded and finely chopped
1 teaspoon salt
½ teaspoon ground turmeric
1 cup wheat cereal, (farina), such as Cream of Wheat (not instant)
1 medium tomato, chopped ( ¾ cup)
2 tablespoons chopped fresh cilantro
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.
199 calories;6.0 g fat(1.0 g sat); 4.0 g fiber; 32.0 g carbohydrates; 6.0 g protein; 56.0 mcg folate; 0 mg cholesterol; 2.0 g sugars; 0.0 g added sugars; 504.0 IU vitamin A; 13.0 mg vitamin C; 149.0 mg calcium; 7.0 mg iron; 318 mg sodium; 295.0 mg potassium
Iron (39% daily value), Vitamin C (22% dv)