1 cup bulgur, uncooked
2 tablespoons canola oil
1 teaspoon brown mustard seeds
1 large onion, thinly sliced
6–8 curry leaves
2 teaspoons chana dal (split chickpeas; can substitute split peas or red lentils if chana dal is unavailable)
½ cup coarsely chopped cashews, divided
2 teaspoon ginger, ﬁnely grated
1-2 teaspoons ﬁnely chopped jalapeño pepper (optional)
1 cup green beans, cut into ¼-inch pieces
2 medium carrots, diced into ¼-inch pieces (about 1 cup)
1 cup frozen corn
1 large zucchini, diced into ¼-inch pieces (about 1 cup)
1 teaspoon salt
3 cups water
Optional for serving: cilantro or chutney of choice
- Heat a large pot or Dutch oven over medium heat and dry roast the bulgur, stirring frequently for 4 to 5 minutes, until the bulgur turns light brown. Transfer to a plate and set aside.
- Heat the canola oil in the same pot over medium-high heat. Add mustard seeds, cover with a lid, fry for a few seconds until mustard seeds stop popping. Add onions and cook for about 3 minutes, until light brown. Add curry leaves, chana dal, ¼ cup of the chopped cashews, ginger, and jalapeno, if using. Cook for a few seconds until dal is light brown.
- Add chopped green beans, carrots, zucchini, and corn. Stir in salt. Add water, cover with lid, bring to boil.
- Gradually stir in roasted bulgur. Reduce heat and cook for 10 -12 minutes, until the bulgur is cooked. Transfer to a serving dish and garnish with the remaining ¼ cup cashews.
An Oldways recipe and photo, courtesy of Madhu Gadia
Total Fat: 11g
Saturated Fat: 1.5g
Total Sugar: 5g (Added Sugar: 0g)