Cracked/Broken Wheat Pudina(Mint) Pilaf

There are a lot of health benefits of incorporating whole grains into one’s diet. High-fiber foods like whole grains provide a feeling of fullness at fewer calories. And the easiest way to use these grains is by┬ásubstituting in different traditional recipes ­čÖé You can find a lot of recipes with oats, cracked wheat and quinoa on my blog – these are all spin-offs of some Indian dish made using rice.

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But cooking with whole grains has different challenges – the texture and the flavor are going to be different from the usual taste one is used to. No, the dish┬áis not less tasty – it just tastes different ­čÖé Adding spices and herbs is a great way to add flavor to whole grains. In this pilaf, I have cooked broken wheat along with a mildly spicy mint-cilantro sauce. I added in some veggies to make this a complete meal. This dish has it all -the whole grain, the veggies and all the flavor! I love cracked wheat because it is slightly chewy and that makes the dish taste unique – it makes the dish more rustic and appealing. Serve this along with some yogurt or salad on the side for a quick weeknight dinner.

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Ingredients
  1. 2/3 cup broken wheat
  2. 1 1/2 cup mint leaves (2 small bunches)
  3. 1/2 cup cilantro (1 small bunch)
  4. 1/2 tsp cumin seeds
  5. 4-5 dried red chillies
  6. About 300 grams mixed veggies (I used green beans, broccoli, peas, carrot and corn)
  7. Salt to taste
  8. 1 tsp oil
Preparation Time: 10 min
Cooking Time: 20 min
Servings: 2-3

Method

  1. Wash the broken wheat thoroughly in water 2 or 3 times. Chop the veggies and prep them.
  2. Take the cilantro, mint, cumin seeds and red chilies in a blender. Add water as required and blend to a smooth paste.
  3. Take a large saucepan and heat 1 tsp oil in it. Add the mint-cilantro sauce to the oil. Add the veggies and broken wheat also to this. Add 1 cup of water to this. (You can add water as required later on) Add salt also to this.
  4. On high heat, bring the mixture to a boil. Then reduce heat to medium, place a lid on the pan and let the mixture simmer.
  5. Broken wheat takes about 15-20 minutes to cook. Keep checking in between and giving the mixture a stir to prevent it from sticking to the bottom of the pan. Add water as required – depending on the consistency of the mint sauce you added you might require more or less water.
  6. The wheat will puff up once it is done. Turn off the heat. Give everything a good mix. Adjust salt/spice to taste. You can add some lemon juice if you like. Serve hot with some cool yogurt dip on the side.

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