1. Boil 2 cups of water in a kettle or in a saucepan on the stove.

2. Heat 2 teaspoons oil in a large saucepan, add semolina. Roast, stirring continuously until it turns light golden. Transfer to a bowl.

3. In the same pan heat 2 teaspoons oil and mustard seeds over a moderate heat. When mustard seeds begin to pop, add curry leaves, fry until leaves curl. Add dhal and cashew nuts, fry until dhal turns golden. Add onion, chillies and ginger. Fry until the onion is transparent. Add vegetables, stir fry until cooked. Sprinkle a little bit of water if necessary to prevent vegetables sticking to the bottom of the pan.

4. Stir in salt and semolina. Add boiling water and continue stirring to combine semolina with water and to prevent lumps. Be careful while stirring, as mixture splutters like a boiling mud. Reduce heat to low. Cover with a lid and cook until all the water is absorbed (2-4 minutes). Turn off heat.

5. Add coconut, coriander leaves and lemon juice. Mix well.

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Serve with raitha and/or kosumbari

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Tips and variations: 

• Grated fresh coconut is available in Indian shops.

• Any of your favourite vegetables can be used. But using potato will increase the calorie and carbohydrate content of this dish.

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Per serve: energy 860 kJ (205 cal); protein 7 g; fat 7 g; saturated fat 1 g; cholesterol 0 mg; carbohydrate 26 g; fibre 5 g; calcium 31 mg; iron 1.43 mg; sodium 347 mg

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Serves 5

 

2 teaspoons peanut or extra virgin olive oil + 2 teaspoons

1 cup coarse semolina

1 teaspoon black mustard seeds

10 - 15 curry leaves (optional)

2 teaspoons urad dhal (split black gram)

8 cashew nuts broken into pieces

1 cup chopped onion

1-3 green chillies, chopped

2 cm piece ginger, chopped

2 cups diced vegetables (e.g. peas, red capsicum)

¾ teaspoon salt

1 tablespoon grated fresh coconut (optional)

½ cup chopped coriander leaves

1-2 tablespoons lemon juice