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


Are you in search of a vibrant and wholesome dish that’s both nutritious and satisfying? Look no further than this delightful Rice and Wheat Berry Pilaf with Baby Spinach! This recipe is not only vegetarian and vegan but also completely dairy-free, making it a perfect addition to any meal or even a standalone snack. Bursting with flavor and texture, it combines the nutty goodness of wheat berries with the aromatic essence of basmati rice, creating a dish that's sure to impress.

The addition of fresh baby spinach adds a lovely pop of color and an extra nutrient boost, making this pilaf as visually appealing as it is delicious. Whipping up this side dish takes just 45 minutes, and it's great for both casual gatherings and formal dinner parties alike. With just 197 calories per serving, it's easy to indulge without the guilt.

Whether you're looking for a satisfying starter, a hearty side, or a flavorful antipasti option, this pilaf caters to all your culinary desires. Plus, the combination of garlic and olive oil elevates the dish to a whole new level of deliciousness. Dive into this wholesome recipe and treat yourself and your loved ones to a nourishing experience that celebrates the beauty of plant-based cooking!

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