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.)

Source: EatingWell Magazine, April/May 2005




Ingredient Checklist


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.

  • 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

3/4 cup
199 calories; protein 6.2g; carbohydrates 32g; dietary fiber 4.2g; sugars 2.5g; fat 6g; saturated fat 0.7g; vitamin a iu 504.2IU; vitamin c 13.3mg; folate 56.2mcg; calcium 149.4mg; iron 7.2mg; magnesium 26.7mg; potassium 294.7mg; sodium 317.7mg; thiamin 0.2mg.

2 starch, 1 fat