This
had been a regular dish in our home during my school days as my grand-dad had
diabetes and heart complaints. Though it was felt as a boring dish back then,
now knowing the benefits of samba wheat makes it highly relish-able. This is
quite filling as it is high in fiber but low in calories and helps reduce
cholesterol and usually counted on for weight-loss. Cook it with vegetables;
there you go with a pretty comprehensive yet light dinner.
Serves: 2
Preparation Time: 10
minutes
Cooking Time: 15
minutes
Ingredients:
1.
Samba broken wheat – 2 cups
2.
Water – 4 cups
3.
Salt as per taste
4.
Oil – 1
tbsp
5.
Mustard seeds – ½ tsp
6.
Bengal gram – 1 tbsp
7.
Urad dal – 1 tbsp
8.
Asafoetida – 1 pinch
9.
Curry leaves – 1 sprig
10.
Green chilies – 2
11. Onion – 1
12. Carrot – 1
13. Bush beans – 8
14. Green peas shelled– ½ cup
15. Coriander chopped – 2 tbsp
Method:
Step 1:
Clean and chop the vegetables.
Step 2:
Heat oil in a kadai, splutter mustard seeds, roast Bengal gram & urad dal,
sprinkle asafoetida, throw in curry leaves & green chilies, sauté onion in
it until translucent and add other vegetables one by one sauté them for 2
minutes.
Step 3:
Add the samba wheat to the vegetables and roast it while you heat the measured
water in parallel.
Step 4:
Add enough salt to the kadai and pour in the hot water carefully. Mix and let
it cook covered in simmered stove for 10 minutes.
Step 5:
Open the lid, stir, adjust salt and ensure if it is cooked well.
Step 6:
Garnish with chopped coriander and serve hot as is or with curds.
