Savory Semolina

Vegetarian
Health score
42%
Savory Semolina
45 min.
6
311kcal

Suggestions


Discover the delightful world of Savory Semolina, a vegetarian dish that’s perfect for those seeking a flavorful side that is both nutritious and satisfying. This recipe showcases semolina flour, which provides a lovely texture, paired with a medley of aromatic spices and fresh ingredients. With a beautiful golden hue, thanks to clarified butter, every bite is an invitation to indulge in the rich flavors of the Indian cuisine.

At just 311 calories per serving, this dish is not only delicious but also a guilt-free addition to your meals. The blend of vibrant cherry tomatoes, fresh peas, and crunchy cashews adds a delightful contrast in textures, while the garlic, ginger, and curry leaves infuse the semolina with a fragrant aroma that fills your kitchen.

Whether you’re serving it as a side dish for your family dinner or as a highlight in a festive gathering, Savory Semolina is sure to impress. The quick preparation—ready in just 45 minutes—makes it an ideal choice for a busy weeknight or an elegant lunch. With its unique flavor profile and satisfying ingredients, this dish embodies the essence of comfort food with a gourmet twist. Dive into the experience of cooking Savory Semolina and bring a taste of India to your table!

Ingredients

  • teaspoon mustard seeds shopping list black
  • 12  cherry tomatoes halved
  • 0.3 cup ghee 
  • teaspoons kosher salt 
  • 0.5 teaspoon cumin seeds 
  • teaspoons curry leaves fresh finely chopped ( 12 leaves)
  • 1.5 cups semolina flour such as rani or ajika brands; 9 ounces)* (pasta flour)
  • teaspoons ginger fresh minced peeled
  • small garlic clove minced
  • cup peas fresh green
  • 0.3 cup cashew pieces raw chopped
  • small serrano chiles minced
  • cups water 

Equipment

  • frying pan
  • sauce pan
  • whisk

Directions

  1. Bring 4 cups water to boil in heavy large saucepan over medium-high heat.
  2. Add salt. Gradually whisk in semolina. Boil until thick, whisking often, about 3 minutes.
  3. Remove from heat.
  4. Heat butter in heavy medium skillet over medium-high heat.
  5. Add garlic, ginger, curry leaves, chile, mustard seeds, and cumin seeds; sauté until aromatic, about 1 minute.
  6. Add tomatoes, peas, and cashews. Sauté mixture until cashews begin to color, about 2 minutes. Stir mixture into semolina. Season with salt and pepper. Rewarm, if necessary.
  7. *Semolina flour is available at some supermarkets and at specialty foods stores and Italian markets. Farina can be ordered from amazon.com.
  8. **Also known as kari patta; available at Indian markets.
  9. ***Sold at specialty foods stores, Indian and Asian markets, and adrianascaravan.com. If unavailable, substitute brown mustard seeds.

Nutrition Facts

Calories311kcal
Protein11%
Fat39.84%
Carbs49.16%

Properties

Glycemic Index
28.92
Glycemic Load
17.16
Inflammation Score
-9
Nutrition Score
24.610869563144%

Flavonoids

Luteolin
0.04mg
Kaempferol
0.01mg
Myricetin
0.02mg
Quercetin
0.42mg

Nutrients percent of daily need

Calories:311.41kcal
15.57%
Fat:13.91g
21.41%
Saturated Fat:6.85g
42.8%
Carbohydrates:38.63g
12.88%
Net Carbohydrates:34.89g
12.69%
Sugar:2.74g
3.04%
Cholesterol:25.6mg
8.53%
Sodium:790.18mg
34.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.65g
17.29%
Vitamin B3:41.13mg
205.62%
Folate:486.04µg
121.51%
Vitamin C:84.02mg
101.84%
Selenium:40.78µg
58.26%
Vitamin B1:0.46mg
30.44%
Manganese:0.56mg
27.79%
Iron:3.1mg
17.25%
Copper:0.34mg
17.13%
Vitamin B2:0.29mg
17.11%
Fiber:3.74g
14.98%
Phosphorus:143.3mg
14.33%
Magnesium:57.24mg
14.31%
Vitamin A:487.08IU
9.74%
Vitamin K:9.56µg
9.11%
Zinc:1.28mg
8.52%
Vitamin B6:0.16mg
8.1%
Potassium:275.16mg
7.86%
Calcium:43.33mg
4.33%
Vitamin B5:0.39mg
3.88%
Vitamin E:0.44mg
2.91%
Source:Epicurious