Spelt and Wild Mushroom Pilaf

Vegetarian
Health score
4%
Spelt and Wild Mushroom Pilaf
45 min.
6
150kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 1 tablespoon butter 
  • 1.5 cups less-sodium chicken broth fat-free
  • 1.5 teaspoons thyme leaves fresh minced
  • 8 ounce exotic mushroom blend coarsely chopped such as shiitake, cremini, and oyster
  • 2 teaspoons olive oil 
  • 0.8 cup onion chopped
  • 0.5 teaspoon salt 
  • 1 cup farro 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Place spelt in a medium bowl. Cover with hot water to 1 inch above spelt. Cover and let stand 1 hour.
  2. Drain and rinse with cold water; drain.
  3. Heat oil in a medium saucepan over medium heat.
  4. Add onion to pan; cook 3 minutes or until tender, stirring occasionally. Stir in spelt, thyme, salt, and pepper; cook 1 minute. Stir in broth; bring to a simmer. Cover, reduce heat, and cook 50 minutes or until spelt is tender. Uncover and simmer 15 minutes or until liquid is almost absorbed.
  5. Remove from heat; keep warm.
  6. Melt butter in a large nonstick skillet over medium-high heat.
  7. Add chopped mushrooms to pan; saut 3 minutes or until tender and beginning to brown. Stir mushroom mixture into spelt mixture.

Nutrition Facts

Calories150kcal
Protein14.05%
Fat23.72%
Carbs62.23%

Properties

Glycemic Index
41.83
Glycemic Load
12.18
Inflammation Score
-6
Nutrition Score
9.6295651819395%

Flavonoids

Apigenin
0.02mg
Luteolin
0.23mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.06mg

Nutrients percent of daily need

Calories:150.37kcal
7.52%
Fat:4.24g
6.53%
Saturated Fat:1.51g
9.46%
Carbohydrates:25.05g
8.35%
Net Carbohydrates:20.57g
7.48%
Sugar:3.81g
4.24%
Cholesterol:5.02mg
1.67%
Sodium:447.51mg
19.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.65g
11.31%
Manganese:1mg
50.19%
Vitamin B3:3.8mg
19%
Fiber:4.48g
17.92%
Phosphorus:171.89mg
17.19%
Magnesium:50.56mg
12.64%
Copper:0.22mg
11.22%
Vitamin B6:0.21mg
10.57%
Selenium:6.92µg
9.89%
Vitamin B5:0.98mg
9.75%
Zinc:1.4mg
9.32%
Iron:1.67mg
9.27%
Vitamin B1:0.12mg
8.32%
Vitamin B2:0.14mg
7.97%
Potassium:278.42mg
7.95%
Folate:22.64µg
5.66%
Vitamin E:0.48mg
3.2%
Vitamin C:2.28mg
2.76%
Vitamin K:2.23µg
2.12%
Vitamin B12:0.12µg
1.96%
Calcium:18.54mg
1.85%
Vitamin A:85.82IU
1.72%
Vitamin D:0.15µg
1.01%
Source:My Recipes