Evening · No onion or garlic
Savory Cracked Wheat and Vegetable Pot
Cracked wheat toasted in ghee and cooked with peas, carrots, beans and tomato into a soft, savory one-pot meal with cumin and ginger.
- Prep 10 min
- Cook 25 min
- Total 35 min
- Makes 3 servings
Photo via Wikimedia Commons (CC0).
Cracked wheat is cracked or broken wheat, and in North India it is cooked both sweet, with milk, and savory, with vegetables. The savory version is a gentle one-pot dinner: the wheat is toasted in ghee until nutty, then cooked with vegetables until soft and slightly creamy, a bit like a loose risotto.
It is very adaptable. Use whatever vegetables are in the crisper, add more water for a softer, porridge-like texture or less for a fluffier one, and finish with lemon and herbs. A spoon of yogurt on top makes it complete.
The recipe
Ingredients
Cracked wheat
To finish
Method
- Place the cracked wheat in a sieve and rinse it once, then drain well.
- Heat half the ghee in a pressure cooker or heavy pot over medium heat. Add the cracked wheat and stir constantly for 3 to 4 minutes, until it smells toasty and turns a shade darker. Transfer to a plate.
- Add the remaining ghee to the pot. Add the cumin seeds and let them sizzle, then add the ginger and chile and stir for 30 seconds.
- Add the tomato and turmeric and cook for 3 minutes, until the tomato softens.
- Stir in the carrot, beans and peas, then return the cracked wheat to the pot. Stir for 1 minute.
- Pour in the hot water and add the salt. Bring to a boil, then cover and simmer on low for 15 to 18 minutes, stirring once or twice, until the wheat is soft and most of the water is absorbed. (In a pressure cooker, cook for 2 whistles and let the pressure drop naturally.)
- Stir well, add a splash of hot water if it looks dry, then fold in the lemon juice and cilantro. Serve with yogurt.
Kitchen notes
- Cracked wheat comes in fine, medium and coarse grinds; coarse needs about 1/2 cup more water and 5 extra minutes.
- Bulgur can be used instead. It cooks faster, so reduce the water to 2 1/4 cups and check after 10 minutes.
- For a more filling bowl, add 1/4 cup split mung lentils along with the cracked wheat and 1 extra cup of water.
Storing and reheating
Refrigerate for up to 3 days. Reheat with a splash of water, stirring until loose and hot.
To serve alongside
Plain yogurt or Cucumber Mint Yogurt Dip, and a simple salad.
A gentle note: this recipe is shared for cooking enjoyment only. It is not medical or dietary advice. If you have allergies or specific dietary needs, check every ingredient label and adapt the recipe to suit you.
