Savory Semolina

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

Suggestions

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