Wheat Polenta /गेहूं के दलिये की खिचड़ी

Wheat Polenta (गेहूं के दलीय की खिचड़ी) 

Wheat Polenta

Broken wheat polenta with lots of vegetables cooked in olive oil is a complete meal in one pot. It is wholesome, rich in all macro and micro nutrients. Low on calories and carbs, high in protein, dietary fibers, vitamins. 

If cooked in clarified butter /butter it's flavor becomes awesome. 

Those who prefer can always add boneless chicken pieces /mutton pieces. But fish does not go well in it. Well baked /fried /steamed fish by side is awesome. 

In 2016 when I visited my son and daughter in law in Chicago my daughter in law cooked this polenta for us. Till then I was not much interested in making broken wheat Polenta, I preferred rice polenta only. But one spoon in my mouth and my taste buds were hooked for Broken wheat Polenta (दलिये की खिचड़ी). Rest is history. 

Nutritional value of Wheat Polenta Made From Given Ingredients : (approximate values) 

• Energy : 580 Calories 
• Carbs : 92 gm.
• Fats : 10 gm. 
• Cholesterol : 4gm.
• Dietary Fibers : 29.8 gm. 
• Protein : 58 gm
• Calcium : 83 mg
• Iron : 8.7mg
• Potassium : 800 mg 
• Sodium : 5mg 
• Sugars : 2.7 mg
• Rich in micronutrients like Selinium, Zinc. 
• Rich in vitamin A, C D and B6

Preparation Time : 20 minutes (including roasting of broken wheat) 

Cooking Time : 15 minutes 

Servings:4Medium Servings 

Ingredients Required For Making Wheat Polenta (गेहूं के दलीय की खिचड़ी) : 

• Broken wheat (गेहूं का दलीय): 100 gm
• Green Gram (छिलके वाली मूंग दाल) : 50 gm
• Red Lentil (मसूर दाल) : 50 gm. 
• Carrot : 50 gm 
• French Beans : 50 gm
• Onion: 100 gm
• Tomato : 100 gm
• Green Chilies : 2
• Ginger : 1inch piece or grated 1Tea spoon
• Clarified Butter (घी) : 2 Teaspoon if solid 3Teaspoon if melted 
• Red Chili Powder : 1 Teaspoon or to taste 
• Cumin Powder : 1 Teaspoon 
• Salt : 1/2 Teaspoons or to taste 
• Water: 350 ml 

Directions For Making Wheat Polenta:

• Mix both dal and wash them nicely. 
• Dry roast dalia (broken wheat) on medium flame with continuous stirring, till the wheat pieces start popping and change color to white. 

Broken wheat being roasted 

Roasted broken wheat 

• Mix washed dal and roasted dalia and add water enough to just cover the top. Almost150 to 200 ml water will be required. Let the mixture soak till rest of the preparations are being done. 

Soaked Daal Mixture and Roasted Broken Wheat

• Clean and chop carrots, beans and tomatoes finely. Keep them separetly. 
• Grate ginger, cut onion to thin slices or small pieces. 
• Break green chilies to two pieces. 
• In a pressure cooker take ghee and heat on high heat. Once ghee is hot reduce the heat to medium and add cumin seeds. 

Cumin seeds in ghee 

• Once the seeds splutter add ginger. Cook for 30 seconds then add chopped onions and green chilies. 
• Cook with stirring till onion turn translucent. It will not take more than 2 minutes. 

Onion Green chili cooking  in Ghee

Onions cooked till Traslucent

• Add Chopped carrots and beans. Cook for 2 minutes with occasional stirring. 

Chopped vegetables and Ginger added to Onions

• Add tomatoes and mix. Cook the juices of tomatoes is cooked and starts drying. 

Tomatoes added to vegetable mixture 

Ready for soaked daal and wheat to be added

• Add soaked Pulses and broken wheat mixture. No need to drain. Just add whole thing as it is. 
• Add 

Salt 

Cumin powder 

Turmeric powder 

Chili powder 

Soaked Daal-Wheat mixture Salt and Spices added

• Give a nice mix and cook for 2 to 3 minutes with stirring and mixing before adding water (350 ml.) 

Ready for closing the cooker and cooking

• Mix. Put the lid of pressure cooker with the weight on it. Let pressure build in cooker.. 
• Once pressure is build in cooker reduce the heat to low and cook for 5 to 7 minutes or till three whistle by cooker. 
• Switch off the heat. 
• Let the pressure settle down in cooker. 
• Give a nice mix to the cooked Polenta (खिचड़ी). 

Wheat Polenta (गेहूं की खिचड़ी) 

• Serve hot with 

Ghee 

Salad 

Pickle 

Curd /raita 

Papad by the side. 

I prefer to just spread a teaspoon of ghee and take onion, radish and cucumber as accompaniment. 

Wheat Polenta( गेहूं के दलीय की खिचड़ी) 

Tips :  

• If excess water is used for soaking then reduce amount of water while cooking. 
• Check the hotness of green chilies, chili powder.Increase or decrease the amount as required. 
• To check if amount of water is correct in cooker, just place the handle of laddle on the surface of mixture in cooker. Gently remove it and check for mark. The mark left by water and spices should not be more than an inch from the tip of laddle. 
• Broken wheat can be roasted and stored to be used as and when required. 

Suggested Variations: 

• For chicken lovers pieces of boneless chicken can be added along with beans and carrots. This will increase the protein content in Polenta. 
• Potatoe pieces can be added while cooking onion. This increases the taste but also carb content
• Vegetables likes cauliflower, grean peas, capsicum can be added. This will not only add to the taste but also increase the amount of dietary fibers and micro nutrients. 

Mushroom-Baby Corn Sabzi(Indian savory Of Mushroom and Baby Corn)

Mushroom-Baby Corn Savory 

Mushrooms belong to edible fungus family. They are called Agaricus Biporous, and are native to grass lands of Europe and North America. They basically come in two colors white and brown. Both have almost same nutritional values. The names depending upon color and area they are grown may differ. Now these natives of Europe and North American grasslands are grown almost in all parts of world.  

Wild mushrooms are seen growing rampantly in hilly ranges of Himalayas; one has to expert to find out which is poisonous and which is edible one.

Mushrooms are great source of protein, vitamin, and many other micro-nutrients. Mushroom soups, mushroom bruschetta, palak mushroom, mushroom do pyaja, there are so many ways mushrooms can be cooked. Mushrooms marinated in herbs/Curd and spices and then barbecued makes excellent appetizers. As far as I am concerned give me any day any time mushroom, even plain mushroom roasted on fire I will welcome it with drooling mouth. I am just crazily in love with fresh, juicy mushrooms.

Baby corns are rich source of antioxidants, Vitamin A, Vitamin C and of course much needed dietary fibers.

http://jyotsna-pant.blogspot.in/2015/05/creamy-mushroom-soup.html

http://jyotsna-pant.blogspot.in/2015/06/mushroom-soup-in-cream-of-coconut.html

http://jyotsna-pant.blogspot.in/2013/12/chili-mushroom-mushroom-cooked-with.html

Capsicum brings not only imparts great color and different texture to sabzi but also lots of nutrients. They are rich source of Vitamin A, C, B6, and E, along with folates and dietary fibers.

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Servings:  4 medium size helpings

Nutritional value of Mushroom Baby corn Sabzi  with given ingredients: (Approximate values)

• Energy: 280cal
• Fat: 3.0gm
• Cholesterol: 2gm
• Sodium: 7.8 mg
• Potassium: 400 mg
• Protein: 6gm
• Carbs: 8.5gm
• Dietary Fibers: 3.3gm
• Sugars: 3.0gm
• Vitamin: Rich in vitamin D, C, B­­­­­­­­­­­­­­­­­­­­­­­­­6,
• Rich in Iron and Magnesium Calcium

Ingredients Required For Making Mushroom-Baby Corn Sabzi:

• Button Mushrooms: 200 gm
• Baby Corn: 100 gm
• Capsicum: 100gm
• Onion: 100gm
• Tomato: 100 gm
• 2 Teaspoon Cream/fresh malai
• Clove: 1
• Green cardamom: 1
• Black pepper: 2-3 seeds
• Cumin seeds: 1 Teaspoon
• Red chili powder: 1/2Teaspoon or to taste
• Cooking oil (I use olive oil): 2 Teaspoon
• Salt: 1 Teaspoon or to taste

Direction For Making Mushroom-Baby Corn Sabzi:

• Wash and pat dry, mushrooms, baby corn and capsicum.
• Peel and slice onion into thin slices.
• Slice tomato into thin slices.
• Crush clove, black pepper corn and green cardamom with pestle-mortar.
• Cut mushrooms to approximately 1/2inches size. Medium size mushroom to four pieces, small to two and bigger 6-8 pieces.
• Cut baby corn to 2 inches (approximately) long slices.
• Remove seeds and stalk of capsicum and cot it to 2 inches (approximately) pieces.

Chopped vegetables

• Heat a wok or thick bottom pan, put slices of onion and tomato in it sprinkle 1/4teaspoon salt and cook for 15 minutes on medium heat (I use gas stove) . keep stirring in between. After 8-10 minutes the tomato slices will become mushy and onion slices will become transparent and will lose their original texture.

Sliced Onion and Tomato cooking 

After 15 minutes of cooking 

• Cool the cooked onion-tomato mixture and once it comes to room temperature grind it to fine paste.

 Cooked Onion-Tomato Paste

• Heat cooking oil in a wok/thick bottom pan. Once the oil is hot enough but not smoking hot add crushed spices ans cook on low flame for 30 seconds.

Pounded whole spices in oil 

• Add the paste of cooked onion-tomato. Cook with continuous stirring for 2-3 minutes on low flame. The paste will start becoming dry, oil will start separating from the paste and paste will turn little darker shade.

Onion Tomatoe puree cooking in oil with spices 

Baby corn added 

• Add baby corn and mix nicely. Cover and cook on low heat for 2 minutes with once or twice stirring.

Baby corns and puree after 2 minutes of cooking 

• Add mushrooms and capsicum. Bring the heat to high and cook for 3-4 minutes with continuous stirring High heat will ensure that the mushrooms do not lose their texture and moisture while getting cooked nicely. Stirring will ensure even cooking of all ingredients.

Mushrooms and capsicum added 

• Add
• Salt
• Red chili powder

Cooked after adding salt

• Mix nicely. Cook for another 1 minute to ensure salt and chili powder gets evenly mixed.
• Add cream, Mix nicely and switch off the heat.

After 2-3 minutes of cooking cream is added 

Mushroom-Baby Corn Sabzi

• Take out in serving bowl and garnish with chopped fresh coriander leaves.

Mushrooms Babycorn Savory 

• If you want to store it for next meal let the sabzi cool to room temperature the cover it. This will ensure that mushrooms do not wilt and lose their texture.

Tips:

• The curry paste can be made and stored for posterity. Omit garlic and ginger from the given recipe in the link and it will be oil-less curry paste for mushrooms, baby corn, delicately flavored fish etc.

https://jyotsna-pant.blogspot.com/2020/04/oil-less-indian-curry-paste-onion.html

• Wash mushrooms thoroughly. Ensure no traces of soil are lingering to mushrooms.
• Do not increase the amount of spices used for tempering. Because excess of spices will overtake the subtle flavor of mushrooms and baby corn.
• Garlic and ginger has not been used in this recipe for the same reason that I wanted the flavor of mushrooms, baby corn and capsicum to be the hero of the sabzi.
• Once the curry pasteand baby corns are cooked in oil with spices heat is to be turned from low to high. Then onwards all cooking has to be done on high flame with constant stirring.

Suggested Variations:

• Along with green capsicum, Red and Yellow pepper can also be added. This will add color and little sour and sweet taste to the vegetable. Also The colored pepper are more rich in vitamin C and sugars. If not using olive oil use that oil which has less strong smell and flavor to maintain good flavor of main ingredients.
• If you want to use garlic and ginger then better chop it finely and cook with crushed spices before adding tomato-onion paste.