Cracked Wheat, Red Lentils and Carrots


This is a one pot meal with the grain, lentils and carrots. The red lentils and cracked wheat can be soaked overnight. It is a bit like a risotto, kitchri and dal bhat (rice). Even though this hearty dish contains some sweet spices, it is balanced by the savoury spices.

Recipe (salt free, oil free):
Serves 2,
Carrots chopped – 2
Onion chopped – 1
Red lentils, rinsed – 1/2 cup
Cracked wheat, rinsed – 1/4 cup
Garlic clove crushed – 1
Ground nutmeg – 1/8tsp
Ground ginger – 1tsp
Dried sage – 1tsp
Paprika – 1tsp
Sweet red pepper flakes – 1tsp
Allspice – 1/4tsp
Cracked black pepper – 1/8tsp
Water – 2 cups

Soak the red lentils and cracked wheat overnight or they can be just used without the soaking. Either way, rinse the wheat and red lentils before using. Blitz the onions in a food processor or finely chop them. Blitz the carrots in a food processor or grate them.
Saute the onions and garlic for 5 minutes in water. Add the carrots and let them cook for 5 minutes. Add the rest of the ingredients and mix together. Cook on a low heat on the stove covered for 45 minutes, adding more water if it gets too dry.
For the pressure cooker, cook it for 35 minutes and let the pressure release naturally after the cooking time.

Original recipe:
Sheet-Pan Butternut Squash Soup by Nikki Vegan, Nicole Vranjican

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