Broken Wheat Bisibelabath

Bisibelabath is a famous one pot meal from Karnataka, a Southern Indian state. Usually this recipe is prepared with rice along with lentils (dhal), spices and veggies. Here I want to give a healthier version of this using broken wheat instead of rice.

Broken wheat has nutty flavour, chewy and a delightful taste.  It is nutritious and has a better glycemic index than rice. Broken wheat is considered as a super food for diabetic.  It is an excellent source of fibre and fits in a low fat diet.
Include this in your daily routine for a healthy living. I will try to give more recipes using this.

Ingredients

Broken wheat – 1 cup
Toor dhal (thuvaram paruppu) – ½ cup

Carrot – 1 small (cut into bite sized pieces)
Beans – 6 to 7 pieces (cut into bite sized pieces)
Drumstick – 1 (cut into pieces)
Capicum – ½ (cut into bite sized pices)

Small onion – 15 (chopped roughly)
Tomato – 3 medium sized (finely chopped)
Turmeric powder – ½ tsp
Tamarind – big gooseberry size soaked in 1 cup water
Garam masala powder – ½ tsp
Asafoetida – ½ tsp
Ghee – 1 or 2 tbsp

For tempering:
Mustard seeds – 1 tsp
Curry leaves – 1 sprig
Urad dhal – ¾ tsp
Cashew nuts – 5 to 6 (optional)
Oil – 1 tbsp

For BBB powder:
Red chillies – 6 to 7 (adjust according to your spice level)
Coriander seeds – 4 tsp
Bengal gram dhal – 4 tsp
Fenugreek seeds – ¼ tsp
Cumin seeds – ½ tsp
Grated coconut – 1 tablespoon

Directions

Wash broken wheat and toor dhal and pressure cook by adding 5 cups of water for 4 to 5 whistles along with turmeric powder, asafoetida and salt, till it becomes soft.

once it is done, give a quick mash using a ladle and keep aside.
Now squeeze the soaked tamarind and keep aside.

For BBB powder, dry roast the ingredients by adding one by one.  Add the coconut at last fry and grind altogether.  Keep this aside.

Take a kadai, add oil, season with mustard seeds, after it splutters add the remaining tempering ingredients, one by one.

Once it is done, add small onions and tomatoes with little salt, fry till tomatoes become soft.

Now add chopped vegetables with little water. Allow to cook till becomes soft. Once it is done keep aside.

Place the pressure cooker again in the pan; add Tamarind extract to the cooked broken wheat and dhal mixture. Give it a mix.

Keep fire in a medium flame. Add the cooked vegetable mixture and BBB powder, garam masala powder to wheat dhal mixture.

Mix well; add the remaining ghee and simmer for 5 minutes.  Garnish with coriander leaves and serve hot.

Note:

Diabetic and those who want to have a low fat diet can avoid ghee & cashew and relish.

Sending this to HITS – Diabetic friendly and HITS page"