EatSmarter exclusive recipe

Wheat Pilafwith Zucchini, Carrots and Peppers

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


Calories:257 kcal
Preparation:30 min
Ready in:55 min
1 serving contains (Percentage of daily recommendation)
Calories257 kcal(13%)
Protein8 g(16%)
Fat8 g(10%)
Carbohydrates36 g(14%)
Added Sugar2 g(2%)
Roughage9 g(30%)

Recipe Development: EAT SMARTER


For servings

2 ouncespar-boiled Wheat grains
½ pinchesSaffron threads
1Onion (about 50 grams)
½Garlic clove
½ tablespoonsCanola oil
½ teaspoonsButter (about 5 grams)
½small Zucchini (about 125 grams)
½small Carrots (about 80 grams)
¼yellow Bell pepper (about 100 grams)
¼small Lemons
¼small Oranges
½ teaspoonsTomato paste
½ teaspoonsHoney
¼ teaspoonssweet ground paprika
1 ½ sprigsflat-leaf Parsley
Related recipes

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


Display mode:
1 Cook the wheat grains with the saffron in boiling salted water according to package directions.
2 Peel the onions and garlic. Finely chop onions.
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.
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.
5 Add vegetables to the onions in the pot, cover and sauté over medium heat until tender, about 10 minutes.
6 Squeeze out juices from the lemon and orange and add to pot along with tomato paste and honey, stirring to combine. 
7 Stir wheat mixture into the vegetables. Season with salt, pepper and paprika. Cook until heated through.
8 Rinse parsley, shake dry, pluck leaves and chop very fine. Sprinkle over pilaf and serve immediately.


This recipe hasn't received any comments yet.

Leave a Comment