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Wheat Pilaf

Wheat Pilaf

with Zucchini, Carrots and Peppers
30 min., ready in 55 min.
Time:
257
calories
Calories:
Health Score:
91 / 100
Ingredientsfor  
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
How healthy are the main ingredients?
Tomato pasteparsleyhoneysaltoniongarlic clove
Preparation
1.
Wheat Pilaf preparation step 1

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

2.
Wheat Pilaf preparation step 2

Peel the onions and garlic. Finely chop onions.

3.
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.

4.
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.

5.
Wheat Pilaf preparation step 5

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

6.
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. 

7.
Wheat Pilaf preparation step 7

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

8.
Wheat Pilaf preparation step 8

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

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie257 cal.(12 %)
Protein8 g(8 %)
Fat8 g(7 %)
Carbohydrates36 g(24 %)
Sugar added2 g(8 %)
Roughage9 g(30 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

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.

 

 

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