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EatSmarter exclusive recipe

Wheat Pilaf

with Zucchini, Carrots and Peppers

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Wheat Pilaf

Wheat Pilaf - The tender grains make this dish appealing to kids, too

Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
257
calories
Calories
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie257 kcal(12 %)
Protein8 g(8 %)
Fat8 g(7 %)
Carbohydrates36 g(24 %)
Sugar added2 g(8 %)
Roughage9 g(30 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E3.8 mg(32 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin4 mg(33 %)
Vitamin B₆0.4 mg(33 %)
Folate51 μg(17 %)
Pantothenic acid0.8 mg(13 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C55 mg(58 %)
Potassium500 mg(13 %)
Calcium83 mg(8 %)
Magnesium87 mg(29 %)
Iron3.7 mg(25 %)
Iodine11 μg(6 %)
Zinc1.7 mg(24 %)
Saturated fatty acids1.9 g
Uric acid77 mg
Cholesterol6 mg
Recipe development: EAT SMARTER
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Ingredients
Preparation

Ingredients

for 2 servings
4 ounces
par-boiled Wheat grains
1 pinch
2
Onions (about 50 grams)
1
1 tablespoon
1 teaspoon
Butter (about 5 grams)
1
small Zucchini (about 125 grams)
1
small Carrot (about 80 grams)
½
yellow Bell pepper (about 100 grams)
½
small Lemon
½
small Orange
1 teaspoon
1 teaspoon
½ teaspoon
3 sprigs
flat-leaf Parsley
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Product recommendation

Preparation

Kitchen utensils

1 Pot, 1 Cutting board, 1 Small knife, 1 Skillet, 1 Wooden spoon, 1 Garlic press, 1 Tablespoon, 1 Teaspoon, 1 Citrus juicer, 1 Lid

Preparation steps

Step 1/8
Wheat Pilaf preparation step 1

Cook the wheat grains with the saffron in boiling salted water according to package directions.

Step 2/8
Wheat Pilaf preparation step 2

Peel the onions and garlic. Finely chop onions.

Step 3/8
Wheat Pilaf preparation step 3

Heat oil and butter in a pot over low heat. Sauté onions until translucent, about 6-8 minutes. After 3 minutes, pass the garlic through a garlic press into the pot.

Step 4/8
Wheat Pilaf preparation step 4

Rinse zucchini and peel carrot, then finely chop both. Halve the bell pepper and remove seeds (reserve half of the bell peppers for another use), then rinse, dry and finely chop.

Step 5/8
Wheat Pilaf preparation step 5

Add vegetables to the onions in the pot, cover and sauté over medium heat until tender, about 10 minutes.

Step 6/8
Wheat Pilaf preparation step 6

Squeeze out juices from the lemon and orange and add to pot along with tomato paste and honey, stirring to combine. 

Step 7/8
Wheat Pilaf preparation step 7

Stir wheat mixture into the vegetables. Season with salt, pepper and paprika. Cook until heated through.

Step 8/8
Wheat Pilaf preparation step 8

Rinse parsley, shake dry, pluck leaves and chop very fine. Sprinkle over pilaf and serve immediately.

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