Cracked Wheat also known as Daliya or Lapsi in Hindi/Gujarati is a healthy form of eating daily nutritious food.Cracked wheat has many advantages for weight loss, hypertension amongst other things as elaborated in this article http://healthyeating.sfgate.com/cracked-wheat-benefits-5717.html Traditionally Indians are used to eating cracked wheat as a form of sweet item, but here it is presented with vegetables. This is a power breakfast with wheat, fibre and vegetables. The vegetables on the top have a nice tangy and refreshing taste due to lots of lemon and black pepper, which is the most delicious part for me. This can also be an alternative to daily routine of eating oats to assist metabolism and weight loss. It is a quick meal under half an hour and it is a complete breakfast/lunch meal. You can variate the toppings of vegetables to your liking.
This is also a very comfortable baby food, and the very first meal I gave to my daughter was this recipe without the vegetables. It is soft and nutritious and with lots of fibre, easy to eat, after just garnishing with some black pepper and salt. An Indian way of eating everyday oatmeal!
I like vegetables to have some crispiness when used as a topping on this, as it goes well with the softness of the pressure cooked cracked wheat, and adds a crunchy flavor through the crisp cabbage. It gives a fulfilling feeling when you have this complete meal and it is warm,colorful and tangy! The first time I was exposed to this, I had it as a breakfast, so I continue to enjoy this as a breakfast item, and truly so, as oats are normally considered as the best breakfast option by many. More commonly this recipe is also known as Daliya Khichdi.
Recipe makes for 3 people
Prep time : 10 min
Cooking time: 15 min
Ingredients
- 1 cup cracked wheat
- 1 1/2 tbsp ghee(clarified butter)
- 4 cups of cauliflower cut into small florets
- 3 cups of shredded cabbage
- 1/2 cup of peas
- 1/3rd cup oil
- 1/4 tsp cumin seeds
- pinch of asofoetida
- 1/2 lemon
- freshly crushed black pepper
- salt to taste
- 2 tbsp coriander to garnish
- 1/4 tsp turmeric powder
Method
- In a pressure cook heat the ghee.
- Add the cracked wheat and stir for 4-5 min on medium flame, until it changes color to pinkish brown.
- Add a pinch of salt and water.
- Pressure cook that for 4 whistles on medium flame.
- In a broad pan, put oil to heat.
- When it heats, add asofoetida and cumin seeds(crushed in your palm)
- Wait for it to become golden brown, and add turmeric.
- Add the cauliflower and cook for 5 min. stirring in between.
- Add cabbage and salt and cook for further 7 min . stirring in between.
- Add peas and cook for 4 min.
- Remove from flame.
- Remove the cooked cracked wheat from the cooker.
- In a plate, put the warm cracked wheat at the bottom, top it with vegetables.
- Garnish with nice dose of lemon, black pepper and coriander.
- Serve hot.
Tips
A lot of variation of vegetables is possible, such as carrots, spinach, but I prefer to have the above combination.
Cracked wheat can be alternated with bulgur wheat too, which will require less cooking time, as bulgur wheat is precooked. You may want to cook it to 2 whistles for bulgur wheat.
When you cook the cracked wheat and vegetables separately, you have the right texture for both of them, without overcooking either of them. And for this recipe, this is a crucial aspect.
Vegan Variation: Replace the ghee with oil and roast the cracked wheat.
Instinct Factor
Roasting of the cracked wheat to your desire, and enjoying the aroma of cracked wheat in ghee.
Feel Factor
When properly cooked, it has the perfect fluffy texture of cracked wheat, topped with the lemon yellow color of vegetables and green peas, with lots of lemon and black pepper. Inviting and fulfilling as well as extremely nutritious recipe for sure!
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