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 the nutty taste of wheat berries mingling with the fragrant basmati rice, all brought together by the aromatic essence of garlic and the rich, earthy notes of olive oil. The addition of fresh baby spinach not only enhances the dish's color but also infuses it with a burst of freshness, making it an ideal side dish, antipasti, or even a light starter. With just 197 calories per serving, this pilaf is a guilt-free indulgence that satisfies your hunger without compromising your health goals.

Ready in just 45 minutes, this recipe is perfect for busy weeknights or casual gatherings with friends and family. Whether you’re looking for a hearty snack or a flavorful accompaniment to your main course, this pilaf is sure to impress. Join us in creating a dish that celebrates wholesome ingredients and brings a touch of culinary creativity to your table!

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