Vegetable Whole Grain Saut

Anyone can enjoy this recipe as part of a balanced meal. It’s a light, easily digested main dish that is just right for Kapha when barley is used. Bulgur, cracked wheat, or brown rice are better whole grains for those following Pitta and Vata diets. This recipe adds sweet, astringent tastes and light and oily qualities to the complete menu. Even when prepared with cooked barley it can be served to anyone as the main part of a light meal. The use of sprouted Urad beans (whole black gram) adds a sweet, nutty flavor. These sprouts are very nourishing and somewhat weight-producing. They are especially useful for Vata and Pitta diets. For those who are reducing weight, mung bean or brown lentil sprouts can be used instead of the more fattening Urad.

Serves 4.


2 tea-spoons sesame oil

2 tablespoons sunflower seeds 1/2 teaspoon salt

1 teaspoon coarsely ground black pepper 1/2 cup shredded zucchini 1 cup shredded carrots 1/2 cup minced celery

1 cup sprouted Urad beans (page 147)

Heat the sesame oil in a large wok or a large heavy frying pan over a moderately high flame. Stir in the sunflower seeds, the salt, and the pepper and saute about 1 minute, or until the seeds are just browning. Add the zucchini and carrots and toss with the seeds, frying for about a minute. Then add the minced celery and the sprouts, and cook another minute. Turn off the heat, cover, and prepare the barley or bulgur for serving.


2 cups water 1 teaspoon salt 3U cup pearled or hulled barley

2 teaspoons olive oil

In a heavy i-quart pan bring the water to a boil. Add the salt and the rinsed barley. Cover and simmer gently for 40 minutes, or until the barley is soft but still holds its shape. When it is done, toss it with the olive oil, cover, and set aside until ready to serve.


2 cups water

1 cup bulgur or cracked wheat

2 teaspoons olive oil

Bring the water to a boil. Place the bulgur in a i-quart bowl. Pour the water over. Cover and set aside for about 15 or 20 minutes until the bulgur is tender. Drain off any excess water. Pour on olive oil and toss with a fork. Cover until ready to serve.


1 teaspoon olive oil

1 teaspoon crushed sage

2 teaspoons minced fresh thyme or Vz teaspoon crushed dried

Lemon wedges

In a heavy frying pan heat 1/2 teaspoon olive oil. Add the cooked barley, the sage, and the thyme; mix well and heat thoroughly. Mound on a serving plate with an indentation in the center. Pile the sauteed vegetables on top. Decorate with lemon wedges.

Vegetable Whole Grain Saut Photo Gallery

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