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Wheat Berries, Spinach and Mushrooms

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Wheat Berries, Spinach and Mushrooms
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 43 min.
Ready in
Calories:
307
calories
Calories
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie307 kcal(15 %)
Protein12.14 g(12 %)
Fat4.96 g(4 %)
Carbohydrates57.65 g(38 %)
Sugar added0 g(0 %)
Roughage13 g(43 %)
Vitamin A740.91 mg(92,614 %)
Vitamin D0.09 μg(0 %)
Vitamin E0.06 mg(1 %)
Vitamin B₁0.33 mg(33 %)
Vitamin B₂0.16 mg(15 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.21 mg(18 %)
Folate240.32 μg(80 %)
Pantothenic acid0.46 mg(8 %)
Biotin0.26 μg(1 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C38.08 mg(40 %)
Potassium412.89 mg(10 %)
Calcium158.16 mg(16 %)
Magnesium94.26 mg(31 %)
Iron5.86 mg(39 %)
Iodine0.15 μg(0 %)
Zinc0.41 mg(6 %)
Saturated fatty acids0.47 g
Cholesterol0 mg
Recipe author: EAT SMARTER
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Ingredients
Preparation

Ingredients

for 4 servings
1 tablespoon
1
large sweet onion (peeled and chopped)
3 cloves
garlic (peeled and minced)
1 ¼ cups
1 ¼ cups
uncooked wheat berry
2 cups
2
scallions (rinsed and chopped)
8 cups
fresh Baby spinach (rinsed)
salt (to taste)
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Preparation

Preparation steps

Step 1/5
In a large pan, heat the oil over medium heat. Add the onions and cook until soft and translucent, about 7 to 10 minutes. Add the garlic and mushrooms and cook about 3 minutes or until the mushrooms are tender.
Step 2/5
Add the wheat berries and cook 1 to 2 minutes, stirring continuously.
Step 3/5
Add vegetable broth and bring to a boil. Cover, reduce heat, and gently simmer for 20 minutes, stirring occasionally.
Step 4/5
Uncover, add scallions and spinach, stirring until the spinach wilts. Cook for 2 to 3 minutes or until all the vegetable broth is absorbed. Season to taste with salt.
Step 5/5
Divide among plates and serve.

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