Spiced Creamy Wheat with Cashews

From EatingWell: April/May 2005

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.)

8 servings, 3/4 cups each

Active Time: 50 minutes

Total Time: 50 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

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

Preparation

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

Per serving: 199 calories; 6 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 6 g protein; 5 g fiber; 322 mg sodium; 313 mg potassium.

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

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 fat

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