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


Discover the delightful combination of flavors and textures in 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 meal repertoire. Perfectly suited for vegetarians and vegans alike, it’s a nourishing option that is both dairy-free and packed with nutrients.

Imagine tender basmati rice mingling with hearty wheat berries, creating a satisfying base that is elevated by the freshness of baby spinach. The aromatic garlic and a drizzle of olive oil add depth to this dish, making it a perfect side for any occasion or a light starter that will impress your guests. With just 45 minutes of preparation, you can serve a delicious meal that caters to various dietary preferences.

At only 197 calories per serving, this pilaf is a guilt-free indulgence that doesn’t compromise on flavor. The balance of protein, healthy fats, and carbohydrates ensures that you’ll feel satisfied without feeling heavy. Whether you’re looking for a side dish for a family gathering or a nutritious snack to enjoy throughout the week, this Rice and Wheat Berry Pilaf is sure to become a favorite in your kitchen.

Join us in celebrating the goodness of whole grains and fresh greens with this easy-to-make recipe that brings together the best of nature’s bounty!

Ingredients

  • ounce baby spinach leaves 
  • 0.8 cup rice 
  •  garlic cloves 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