Upma

A curried vegetable and bread dish from India


1 t cumin seeds
C vegetable broth or any cooking liquid
1 medium onion, chopped
C fresh peppers (jalapeno, green bell or other - see hint)
2 T ginger, finely chopped
t garam masala (see hint below)
C frozen peas
1 small roma tomato, cubed
C potatoes cubed
C cauliflower or broccoli florets
t cayenne or other hot pepper powder, to taste
t tumeric powder
C cilantro leaves (Chinese parsley)
1 whole-wheat bread, diced into half-inch cubes (day old bread works well)

Roast cumin seeds in a non-stick pan or wok at medium-high heat until they start to 'pop', then add vegetable stock (or other liquid) and onions and saute until they are transparent. Add cut peppers and ginger, saute for an additional minute. Add garam masala, chili, tumeric and cook an additional minute at medium heat. Add the the peas, tomatoes, cubed potatoes and cauliflower, cover and cook over medium heat for 6 or 7 minutes, until just becoming tender. Do not add any liquid. Cut bread slices into 1/2 inch cubes. (If bread has a hard crust, remove it) Add the bread cubes and toss to coat them with spices while at medium heat. Garnish with cilantro. Serve hot with mango chutney or other Indian pickle.

4 servings, each 306 calories: 10% from fat (3.7 g), 73% from carbohydrates (59.5 g), 16% from protein (13.2 g). Sodium 550 mg, Fiber 7.6 g.


Healing Heart Hint

Garam masala is a blend of spices used in many Indian dishes. It typically contains cumin seed, cardamon, cinnamon, clove, caraway seed, mace, numeg and pepper, but it varies by location. It can be found in most stores that sell Indian or Pakistani items. Although garam masala is much more subtle and complex than most curry powders, a good quality curry powder may be substituted.

This dish is traditionally made quite spicy, but it is just as delicious if made much milder; substitute green or red bell peppers for jalapenos, and limit the amount of hot pepper powder.

The onions and other vegetables can be sauted in any liquid. Vegetable stock or broth is a safe substitute for oil. Depending on the dish, wine, balsamic vinegar, soy sauce, water or even beer can replace oil.


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