Wheat Pilaf
Wheat Pilaf - The tender grains make this dish appealing to kids, too
Healthy, because
Even smarter
Nutritional values
This vegetarian dish has it all; grains provide energizing carbohydrates, fiber, and B vitamins for healthy nerves and metabolism. The vegetables provide plenty of vitamins A and C for good vision and a well-functioning immune system.
Serve this wheat pilaf as a side dish with fish fillet, schnitzel, steak, chicken breast, or tofu. The indicated amount is sufficient for 3-4 portions.
(Percentage of daily recommendation)
| Calorie | 257 cal. | (12 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 50.1 μg | (84 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 500 mg | (13 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 4 ozs par-boiled Wheat grain
- salt
- 1 pinch Saffron
- 2 onions
- 1 garlic clove
- 1 Tbsp Canola oil
- 1 tsp butter
- 1 small Zucchini
- 1 small carrot
- ½ yellow Bell pepper
- ½ small lemon
- ½ small Orange
- 1 tsp Tomato paste
- 1 tsp honey
- peppers
- ½ tsp sweet ground paprika
- 3 sprigs flat-leaf parsley
Kitchen utensils
Preparation steps
Cook the wheat grains with the saffron in boiling salted water according to package directions.
Peel the onions and garlic. Finely chop onions.
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.
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.
Add vegetables to the onions in the pot, cover and sauté over medium heat until tender, about 10 minutes.
Squeeze out juices from the lemon and orange and add to pot along with tomato paste and honey, stirring to combine.
Stir wheat mixture into the vegetables. Season with salt, pepper and paprika. Cook until heated through.
Rinse parsley, shake dry, pluck leaves and chop very fine. Sprinkle over pilaf and serve immediately.
