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Spiced Creamy Wheat with Cashews

April/May 2005

Your rating: None Average: 4.5 (2 votes)

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.)


Spiced Creamy Wheat with Cashews

Makes: 8 servings, 3/4 cups each

Active Time:

Total Time:

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

  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

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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Recipe Categories

Type of Dish
Main dish, vegetarian
Ethnic/Regional
American
Ease of Preparation
Moderate
Total Time
1 hour or less
Servings
8 or more
Preparation/ Technique
Stir-Fry
Meal/Course
Breakfast
Brunch
Publication
April/May 2005
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