Wheat One-Pot Meal

My food story

So many grains and even more dishes are made from wheat. But what can be a better way to eat more whole grains, than to eat the whole wheat grains. This recipe is a quick and very healthy option for everyone, with all the goodness of lots of vegetables, good fat, lean protein and whole grains. With this meal getting the “5 to 10 serving of vegetables in a day” won’t be a pain anymore. And the kids will love this too for the taste and so many colors. Perfect for healthy eaters. To reduce the amount of calorie, cut the amount of coconut cream and replace with some hot water or skim milk of your choice.

Serving: 4-5
Prep time: 10 minutes
Cooking time: 45 minutes

Ingredients

  • whole wheat grains 1.5 cups
  • onion 1 piece, large (chopped, 1.5 cups)
  • bell peppers 2 pieces, medium-sized (chopped, 2 cups)
  • carrots 1 cup, shredded
  • peas 1.5 cups or 200gms
  • lentil (boiled, of your choice) 1.5 cups
  • cumin seeds 2 table-spoonful/30ml
  • coconut milk/cream 300 ml
  • oil (of your choice) 1 table-spoonful/15 ml
  • ginger powder 1.3ml
  • garlic powder 3.5ml
  • paprika powder 1.3ml
  • pepper powder 1.3ml
  • turmeric powder 2.5ml
  • brown sugar 1.5 table-spoonful/25ml
  • garam masala/4 spices powder (ginger, nutmeg, clove, cinnamon) 3.5ml
  • curry powder 7.5ml
  • salt (15ml or according to taste)
  • boiled water 2 cups
  • cherry tomatoes and few stems of coriander leaves for garnish
  • eggs (optional) for garnish

Recipe

  • Cut the onions in strips and keep them aside.
  • Chop up the bell peppers in cubes and shred the carrots.
  • Thaw the peas in hot water to defrost if you are using frozen peas, alternatively use fresh peas. Thawing them in hot water help them cook faster, but helps keeping the color intact. Later, drain them and keep them aside.
  • Boil some fresh lentils and keep them aside. Here we are using tinned pre-boiled lentils with peels and it’s best to drain the water and wash under running water for removing all the extra sodium before using.
  • Heat a flat pan and add a table-spoonful of oil of your choice.
  • Add the cumin seeds to the hot oil. Fry them for a minute.
  • Add the chopped onion and fry them till they become translucent.
  • Add the chopped bell peppers and fry them for a couple more minutes.
  • Add the shredded carrots and fry everything for another couple more minutes.
  • Add the wheat and fry them for few minutes. Add a generous pinch of salt to the mixture. Mix everything well.
  • Now, add all the spices, turmeric powder, curry powder, paprika powder, pepper powder, ginger and garlic powder (paste or fine-chopped if you want). Mix everything.
  • Also add the boiled lentils to this mixture.
  • Add the boiling hot water to the mixture, give everything a mix and cover the pot with a lid to cook for 10 minutes in high heat.
  • Take the lid off. Add the thawed peas and the coconut milk/cream. Alternatively use other milk/cream of your choice. Mix everything and put the lid back on for another 15 minutes for medium-high heat.
  • Take the lid off. There should still be some water at the bottom of the pan. Add a few generous pinch of salt, according to your taste.
  • Add the brown sugar. Alternatively, feel free to add sweeteners of your choice, white sugar or honey/syrups.
  • Add the garam masala powder or the 4 spices powder. Mix everything well. Cover with the lid for 5 more minutes.
  • Take the lid off. Give everything a mix for the final time. Turn the heat off.
  • Take the lid off and serve it hot.
  • For vegetarians and vegans, this is a perfectly whole meal in one pot. For non-vegetarians, for the extra kick of protein, feel free to serve it with a poached egg, seasoned with salt and pepper.
  • Feel free to throw a bit more peas and lentils on the top. Add some halved cherry tomatoes for color and sweetness. Add few sprigs of coriander leaves and garnish with a bit of coconut cream.
  • You can keep it in the refrigerator and eat a couple more days. Heat well before consuming it.
  • If you are gluten-intolerant, replace wheat grains with other grains, like rice. Remember to adjust the cooking time and water accordingly, as generally rice takes less time to cook than wheat grains. Same is true for other grains of your choice.

Some moments during…

Ingredients in a frame
Colors everywhere
Hooooo…steamy!
Multivitamin bowl
Literally wholegrain!
Peas please
Coconut cream
Nearly done
Served.
Poached egg for extra protein boost…not that the dish needs it!
A bowlful of health!

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With love, always,
Moitree


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