Savory Semolina

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

Suggestions


Discover the delightful flavors of Savory Semolina, a vegetarian side dish that is sure to impress your family and friends. This dish is not only easy to prepare but also packed with vibrant ingredients that create a symphony of taste and texture. With a preparation time of just 45 minutes, you can whip up this culinary masterpiece even on a busy weeknight.

Imagine the aroma of black mustard seeds and cumin seeds sizzling in clarified butter, releasing their essential oils and filling your kitchen with an irresistible fragrance. The addition of fresh ginger, garlic, and curry leaves adds a unique depth of flavor that elevates this dish to new heights. The cherry tomatoes and green peas provide a burst of color and freshness, while the cashews add a delightful crunch.

Each serving of Savory Semolina is not only delicious but also nutritious, with a balanced caloric breakdown that makes it a wholesome choice for any meal. Whether you're serving it alongside your favorite curry or enjoying it on its own, this dish is versatile enough to complement a variety of cuisines. So, gather your ingredients and get ready to indulge in a comforting and satisfying dish that will leave everyone asking for seconds!

Ingredients

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