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.)

Makes 8 servings, 3/4 cups each

ACTIVE TIME: 50 minutes

TOTAL TIME: 50 minutes

EASE OF PREPARATION: Easy

2 tablespoons canola oil
1 teaspoon black or yellow mustard seeds
1/4 cup cashews, chopped (1 1/4 ounces)
1/4 cup dried yellow split peas (chana dal)
1 small onion, finely chopped (1/2 cup)
1 tablespoon finely chopped fresh ginger
3 cups water
2 medium red potatoes, peeled and cut into 1/4-inch dice
1 cup frozen green peas
2-3 fresh Thai, serrano or cayenne chiles, seeded and finely chopped
1 teaspoon salt
1/2 teaspoon ground turmeric
1 cup wheat cereal (farina), such as Cream of Wheat (not instant)
1 medium tomato, chopped (3/4 cup)
2 tablespoons chopped fresh cilantro

1. 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.
2. 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 INFORMATION: Per serving: 199 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 33 g carbohydrate; 7 g protein; 4 g fiber; 319 mg sodium; 313 mg potassium.

Nutrition Bonus: Iron (40% daily value), Vitamin C (20% dv).

2 Carbohydrate Servings