Did you know cracked wheat is a product of whole wheat kernels which are crushed to form smaller pieces? Cracked wheat carries a great deal of nutrition and fiber as it has rich outer bran and germ of wheat. It has a pleasant nutty flavor and can be used in place of rice and couscous (Added advantage- it has a better glycemic index than white rice and couscous).
Here is my version fo pilaf with cracked wheat and lentil.
Ingredients
- Cracked wheat – 1 cup
- Lentils – ½ cup (soaked for 2 hours)
- Onion (medium sized) – 1 (chopped finely)
- Celery – 2 stalks (diced finely)
- Green bell pepper- 1 (chopped)
- Chili flakes – 1 teaspoon
- Coriander powder- ½ teaspoon
- Cumin powder – ½ teaspoon
- Oil- 2 tablespoons
- Vegetable broth/ water- 3 cups
- Salt to taste
Directions
1. I used dry lentils, so I rinsed, soaked them for 2 hours and cooked for 15 minutes until soft but not mushy. Set aside.
2. Cook cracked wheat in an electric cooker or sauce pan using 3 cups of vegetable broth/water. Fluff them up.
3. Set a pan, add oil. Once hot splutter cumin seeds and add onions. Cook till the raw smell goes away and add diced celery and bell pepper. Add chili flakes and stir fry them for 4 minutes. Stir in cooked lentils and add coriander and cumin powders and sauté them for couple of minutes.
4. Add salt and mix well. Stir fry until the veggies are crisp and tender. Stir in the cooked cracked wheat and toss well for the veggies to mix well.
5. Switch off the stove and serve hot.
One Response
July 21st, 2009 at 4:17 pm
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