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| Stir fried Semolina with brown beans and green Bok choy |
Today I am going to make a stir fry with healthy brown beans for breakfast. This is an addition to my previous articles about semolina.
Recipe summary
for
Stir fried Semolina with brown beans and green Bok choy
1. Soak 1 cup brown beans overnight or soak them for at least 2 hours.
2.Add the soaked brown beans to a pan and add water to be half inch above the beans.Bring to the boil. Reduce the heat and let the beans simmer for about 40 minutes or until they become soft.
3. Clean 100 grams Bok choy and slice thin. Keep the stalks separately, as they are harder and will take longer time to cook.
4. Dry roast 3 cups semolina in a microwave oven for 2 minutes high stir and another 2 minutes. Pre-roasted semolina is also available in stores.
5. In a large pan or a wok heat 2 tbsp vegetable oil and when the oil is hot reduce the heat to medium.
6. Add 1 dry chili, sliced and add ½ tsp mustard seeds. Wait till it splutters.
7. Add 100 grams onion, coarsely chopped and fry for about 10 minutes or till the onions are brown.
8. Add 1 red chily and 1 green chili (15 gram), sliced, 6 cloves garlic, sliced and 8 grams ginger, finely chopped .Fry for 2 minutes.
9. Add 10 curry leaves, chopped.
10. Add stems or hard part of bok choy and fry for one minute.
11. Add the leaves of Bok choy as it is very soft fry 1 minute
12. Add 6 cups water and bring to the boil.
13. Add semolina and stir quickly with a long stick. Stir vigorously so that there are no lumps. You can use the long handle of a ladle (spoon). I normally use a long chop stick to stir the semolina. It will only take two minutes for semolina to cook.
14. Add the boiled beans and just stir well and cook for two minutes.
15. Take the semolina off the heat.
Stir fried Semolina with brown beans and green Bok choy is ready.
for
Stir fried Semolina with brown beans and green Bok choy
1. Soak 1 cup brown beans overnight or soak them for at least 2 hours.
|
Stir fried semolina with brown
beans and green Bok choy
|
2.Add the soaked brown beans to a pan and add water to be half inch above the beans.Bring to the boil. Reduce the heat and let the beans simmer for about 40 minutes or until they become soft.
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| Ingredients |
3. Clean 100 grams Bok choy and slice thin. Keep the stalks separately, as they are harder and will take longer time to cook.
4. Dry roast 3 cups semolina in a microwave oven for 2 minutes high stir and another 2 minutes. Pre-roasted semolina is also available in stores.
5. In a large pan or a wok heat 2 tbsp vegetable oil and when the oil is hot reduce the heat to medium.
6. Add 1 dry chili, sliced and add ½ tsp mustard seeds. Wait till it splutters.
7. Add 100 grams onion, coarsely chopped and fry for about 10 minutes or till the onions are brown.
8. Add 1 red chily and 1 green chili (15 gram), sliced, 6 cloves garlic, sliced and 8 grams ginger, finely chopped .Fry for 2 minutes.
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| Brown beans |
9. Add 10 curry leaves, chopped.
10. Add stems or hard part of bok choy and fry for one minute.
11. Add the leaves of Bok choy as it is very soft fry 1 minute
12. Add 6 cups water and bring to the boil.
13. Add semolina and stir quickly with a long stick. Stir vigorously so that there are no lumps. You can use the long handle of a ladle (spoon). I normally use a long chop stick to stir the semolina. It will only take two minutes for semolina to cook.
14. Add the boiled beans and just stir well and cook for two minutes.
15. Take the semolina off the heat.
Stir fried Semolina with brown beans and green Bok choy is ready.
Recipe follows in detail with pictures.
Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 6
Ingredients
Main
3 cups semolina
1 cup raw brown beans (to be boiled)
100 grams Bok choy, sliced thin
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| Brown beans |
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| Ingredients for Stir fried Semolina with brown beans and green Bok choy |
Others
100 grams onion, coarsely chopped
1 green chili (15 gram), sliced
I red chili, sliced
6 cloves garlic, sliced
8 grams ginger finely chopped
10 curry leaves finely chopped
10 curry leaves finely chopped
6 cups water
2 tbsp oil
Spice
1/2 tsp mustard seeds
2 tbsp oil
Spice
1/2 tsp mustard seeds
Preparation
You will have to prepare the brown beans ahead of cooking.
Soak the
beans overnight or soak them for at least 2 hours. In a medium pan wash and add
the brown beans.
Add enough water to cover the beans. Bring it the boil. Reduce
the heat to low. Cover the pan. Let the beans simmer for about 40 minutes or
until they become soft.
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| Boiled brown beans |
I do this the previous day to cut cooking time.
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| Bok Choy |
Clean and cut the bok choy
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| Cut Bok choy leaves and stem |
place unroasted semolina in a plate and microwave 2 minutes high stir and another 2 minutes
In a large pan or a wok heat the oil and when the oil is hot reduce the
heat to medium.
Add the dry chili and mustard seeds to splutter.
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| Frying dry chili and mustard seeds |
Add onion and fry for about 10 minutes or till the onions are brown.
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| Adding onion |
Add red chili, green chili, garlic and ginger.Fry for 2 minutes
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| Adding red and green chili, garlic, ginger. |
Add curry leaves
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| Adding curry leaves |
Add stems or hard part of bok choy and
fry for one minute.
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| Adding stems of Bok choy |
Add the leaves of Bok choy as it is very soft fry 1 minute
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| Adding the leaves of bok choy |
Add water and bring to the boil.
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| Adding water |
Add semolina and stir quickly with a long stick. Stir
vigorously so that there are no lumps. You can use the long handle of a spoon.
I normally use a big chop stick to stir the semolina. It will only take two
minutes for semolina to cook.
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| Adding roasted semolina |
Add the boiled beans and just stir well for two minutes
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| Adding the boiled beans |
Take the semolina off the heat. It is ready to be served.
You can serve it with curry, vegetable salad, pickles, fried potatoes,
or fried egg plant.
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| Stir fried Semolina with brown beans and green Bok choy |
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| Stir-fried roasted semolina with mixed vegetables |
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