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Good to know - Carbs in cracked wheat have a slow effect on blood sugar levels. These are excellent source of fiber, vitamins and minerals for your diet.
Cooking Time: 15-20 mins
Preparation Time: 10 mins
Serves - 4
Ingredients
Cracked Wheat – 1 cup
Vegetables – 2 cups (Onion, Carrot, Beans, Bell pepper, Tomato chopped) and frozen Peas
Salt to taste
Lemon juice – 1 tsp or to taste
Water
Tempering
Oil – 2 tsp
Mustard seeds – ½ tsp
Urad Dhal – ½ tsp
Green Chilli – 1 to 2 or to taste
Curry leaves – 2 table spoon chopped finely
Ginger – ½ tsp chopped finely
Asafoetida – a pinch
Garnishing
Cilantro – handful (chopped finely)
Method of Preparation
1) Dry roast cracked wheat till you get a slight aroma, remove it and set it aside.
2) Heat 1 tsp oil and add mustard seeds, after they stop spluttering add green chilli, urad dhal, asafoetida, curry leaves and ginger.
3) Once the urad dhal turns light golden color add onion and sauté till it becomes translucent.
4) Now add the rest of the vegetables and add salt cook till they are half cooked.
5) Now add the toasted cracked wheat and add water (3 times the proportion of cracked wheat).
6) Keep stirring and cook till the wheat is fully cooked.
7) Switch off add a tsp of oil and lemon juice and mix thoroughly.
8) Garnish with cilantro and serve.
This dish is our contribution to RCI-Pondicherry Cuisine, hosted by Lavi as an entry from Tamil Nadu. RCI was originally started by Lakshmi.
Posted in: Cracked wheat,kichidi,south indian main dish,upma,veggies
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