Herbed Cracked Wheat Uppma with fried vegetables
-Recipe from Yamuna mataji
you have the luxury of a kitchen herb garden, feel free to add your
favorites. I enjoy summer savory, coriander, parsley, mint and
marjoram. If you must resort to dried herbs, at least feature fresh
parsley, a year-round staple even in supermarkets. Cracked wheat and
bulgur can be used interchangeably and are available at supermarkets,
specialty stores and many co-ops. Bulgur is wheat that ahs been boiled,
dried and cracked, with a tossed green salad anda light soup, you have
a complete lunch.
Preparation time and cooking time (after assembling ingredients): about ½ hour
Serves: 4 to 6
3 table spoons (45 ml) ghee or vegetable oil
1 teaspoon (5 ml) split urad dal, if available
1 ½ teaspoons (7 ml) cumin seeds
½ teaspoon (2 ml) black mustard seeds
1-3 fresh green chilies, finely sliced
½ cup (120 ml) finely chopped cored and seeded red bell peppers
½ cup (120 ml) finely chopped celery stalks with tops
2/3 cup (160 ml) zucchini, cut into ¼ -inch (6 mm) dice
1 cup (155 g) cracked wheat or bulgur
2 cups (480 ml) water
1 cup (240 ml) packed chopped spinach
cup (120 ml) chopped fresh herbs (coriander, parsley, basil, summer
savory, mint, marjoram, as desired) or 1/3 cup (80 ml) chopped fresh
parsley and ½ table spoon (7 ml) mixed dried herbs
1 ½ teaspoons (7 ml) salt
Tomato flower garnish (optional)
Heat the ghee or oil over moderate heat in a heavy nonstick
saucepan. When it is hot, add the urad dal, and in a few seconds follow
with the cumin seeds, black mustard seeds and green chilies. Fry until
dal turns reddish-brown and the mustard seeds pop.
Stir in the bell peppers, celery and zucchini and fry for 2-3
minutes. Pour in the cracked wheat or bulgur and stir-fry to toast it
for another 2-3 minutes.
3. Add the water,
spinach, half of the fresh mixed herbs or parsley and all of the dried
herbs, and the salt, cover, and reduce the heat to low. Simmer for
about 15 minutes or until the liquid is absorbed into the grains and
the dish is light and fluffy.
4. Fold in the remaining herbs and serve garnished with optional tomato flowers.