Wheat ‘angwa mo’ recipe

Ingredients 

-Oil

-1 large onion

-2 cups of rice

-Salt

-2 cups of wheat 

Preparation

-In a medium saucepan, heat oil over medium-low heat 

-Add the onion and cook, stirring frequently, until soft and turns golden brown 

-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant

-Add water and salt and allow to boil.

– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed. 

-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.

-When the rice/wheat is ready, take it off the fire and serve hot

Benefits of wheat 

–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome. 

-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.

-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes. 

-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity. 

– Provides essential vitamins and minerals:  Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function. 

–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.

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