Rice and Wheat Berry Pilaf with Baby Spinach

Vegetarian
Vegan
Dairy Free
Health score
28%
Rice and Wheat Berry Pilaf with Baby Spinach
45 min.
6
197kcal

Suggestions


Welcome to a delightful culinary adventure with our Rice and Wheat Berry Pilaf with Baby Spinach! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your dining table. Perfectly suited for vegetarians and vegans alike, this recipe is a celebration of flavors and textures that will leave you feeling satisfied and nourished.

Imagine the nutty goodness of wheat berries combined with the fragrant basmati rice, all brought together by the aromatic touch of garlic and the rich essence of olive oil. The addition of fresh baby spinach not only enhances the dish's visual appeal but also packs it with essential nutrients, making it a guilt-free indulgence. With just 45 minutes of your time, you can create a dish that serves six, making it ideal for family gatherings, potlucks, or a cozy night in.

Whether you choose to serve it as a side dish, antipasti, or a light snack, this pilaf is versatile enough to complement any meal. With only 197 calories per serving, you can enjoy this delicious dish without compromising your health goals. So, roll up your sleeves and get ready to impress your friends and family with this delightful Rice and Wheat Berry Pilaf that is sure to become a staple in your kitchen!

Ingredients

  • ounce baby spinach 
  • 0.8 cup rice 
  •  garlic clove minced
  • tablespoon olive oil 
  • 1.5 teaspoons salt 
  • 5.8 cups water 
  • 0.8 cup wheat berries 

Equipment

  • sauce pan

Directions

  1. Place wheat berries in heavy medium saucepan.
  2. Add enough cold water to saucepan to cover wheat berries by 3 inches.
  3. Let stand overnight.
  4. Drain.
  5. Bring 4 cups water, wheat berries and 3/4 teaspoon salt to boil in same saucepan. Reduce heat, cover and simmer until wheat berries are tender but still slightly firm to bite, about 1 hour.
  6. Drain.
  7. Heat oil in heavy large saucepan over medium heat.
  8. Add rice and garlic; stir 1 minute. Stir in remaining 1 3/4 cups water and 3/4 teaspoon salt; bring to boil. Reduce heat to low, cover and cook until liquid is almost absorbed and rice is tender, about 15 minutes.
  9. Add spinach and cooked wheat berries; stir until spinach wilts and wheat berries are heated through, about 3 minutes. Season with salt and pepper.
  10. Serve hot.
  11. *Also called hard wheat berries. Available at most natural foods stores.
  12. **Available at Indian markets and many supermarkets.
  13. per serving: calories, 195; total fat, 3 g; saturated fat, 0.5 g; cholesterol, 0
  14. Self

Nutrition Facts

Calories197kcal
Protein11.74%
Fat12.92%
Carbs75.34%

Properties

Glycemic Index
20.53
Glycemic Load
11.4
Inflammation Score
-9
Nutrition Score
12.762608642163%

Flavonoids

Luteolin
0.21mg
Kaempferol
1.81mg
Myricetin
0.12mg
Quercetin
1.15mg

Nutrients percent of daily need

Calories:197.12kcal
9.86%
Fat:2.88g
4.43%
Saturated Fat:0.38g
2.39%
Carbohydrates:37.79g
12.6%
Net Carbohydrates:33.5g
12.18%
Sugar:0.16g
0.18%
Cholesterol:0mg
0%
Sodium:616.56mg
26.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.89g
11.78%
Vitamin K:138.38µg
131.79%
Vitamin A:2658.47IU
53.17%
Manganese:0.53mg
26.62%
Fiber:4.29g
17.15%
Folate:56.89µg
14.22%
Vitamin C:8.43mg
10.22%
Iron:1.8mg
9.98%
Magnesium:30.83mg
7.71%
Copper:0.13mg
6.45%
Vitamin E:0.94mg
6.25%
Selenium:3.99µg
5.7%
Vitamin B6:0.11mg
5.59%
Calcium:55.55mg
5.56%
Potassium:190.94mg
5.46%
Phosphorus:42.78mg
4.28%
Vitamin B2:0.07mg
3.92%
Zinc:0.44mg
2.96%
Vitamin B3:0.59mg
2.93%
Vitamin B1:0.04mg
2.75%
Vitamin B5:0.26mg
2.62%
Source:Epicurious
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