Introduction: Gluten-free Broken-wheat Savory Porridge
Recently I have tried to eat clean and pay more attention to what I put in my body. Beginning of this year I discovered that I have to cut out gluten from my diet. Since then I have looked for various gluten-free recipes. This is a recipe that my mom used to make but in a more traditional way. I tried to incorporate some of my own modifications.
Broken wheat is one of those grains that has a low glycemic index(GI). On average the GI of broken wheat is 47. This means that the gluten in the grain is slow acting. Although it has a low GI it is not recommended for Celiac patients. However diabetic patients can benefit from this recipe. As such grains have a slow and steady release of glucose it is helpful in keeping blood sugar under control. Amarnath and Quinoa are two such grains that can be substituted in place of broken wheat.
This recipe is very easy to prepare and requires minimal labor. The best part about this recipe is that it's very filling and can be prepared ahead as a meal-prep and stocked in the fridge for 3-4 days.
1. Shallots - 1/4 cup diced
2. Carrot - 1/4 cup diced
3. Peas - 1/4 cup
4. Corn - 1/4 cup
5. Boiled black beans - 1/4 cup boiled (optional)
6. Cheese - 1/4 cup (adjust accordingly)
7. Garlic paste - 1 teaspoon
8. Ginger paste- 1 teaspoon
9. Tomato - 1/4 cup
10. Chilies - 2 teaspoons chopped
11. Broken-wheat / Amarnath / Dalia / Quinoa - 1/2 cup
12. Water - 3/4 cup
13. Salt - To taste
14. Cumin - 1/2 teaspoon
15. Bay leaf - 2 leaves
16. Turmeric powder - 1 pinch
17. Black Pepper - to taste
18. Garam Masala - 1/2 teaspoon (optional)
19. Butter - 1 tablespoon (optional)
Step 1: Gather the Ingredients
Wash and chop the vegetables. Then measure them out and keep it aside.
Step 2: Soak Broken-wheat
Wash the broken-wheat and let it soak for half an hour.
After soaking drain out the excess liquid and keep it aside. It should have soaked the liquid and swollen up. It should resemble something like the picture.
Step 3: Saute the Aromatics
Add 1 tablespoon of vegetable oil in a wok and let it heat. Once the oil has heated up add the shallots stir it and then add ginger/garlic paste.
Step 4: Add Bay Leaf
Take the bay leaf, break it into half and add it to the mixture. Saute the mixture until the shallots are translucent.
Step 5: Saute the Vegetables
Add all the vegetables to the wok and give them a good stir.
Stir occasionally, to avoid burning it, until the carrots and tomatoes have softened. Then proceed to the next step.
Step 6: Add Black Beans
Add black beans to the mixture once the carrots and tomatoes have softened.
Step 7: Add the Spices
Add salt according to your taste. You can either add salt now or later while adding the broken-wheat. It does not make much of a difference. This is based on preference.
Next add a pinch of turmeric. Add the smallest amount just to add a hint of color. Then add black pepper, cumin and garam masala. You can swap out garam masala with taco seasoning or Mexican spice mix.
Step 8: Stir the Vegetables
Stir the vegetables until everything is well incorporated and a nice aroma fills the room.
Step 9: Add Broken-wheat
Add the soaked broken-wheat and stir it in with the vegetables.
Be careful not to let the mixture stick to the wok.
Step 10: Add Water
Add the water. You can hold back some of the water to allow the porridge to be a little fluffier.
Add a tablespoon of butter to the water. This helps avoid soggy porridge.
Put the lid on. At this point ensure the stove is at medium-low heat. Wait for 5-10 mins until most of the liquid is soaked up.
Tip: You can swap out water with any stock of your choice.
When it looks like something in the first image remove the lid. Stir the mixture and let it sit for 2 more mins.
Fluff it up with a fork. It is ready to be served.
For using it as a meal prep make sure the porridge has cooled down completely and transfer it to microwave safe bowl. Heat it the next time you want to eat.
Step 12: READY TO EAT!
Garnish with cheese. The heat from the porridge will allow it to melt.
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