Rice and Wheat Berry Pilaf with Baby Spinach |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 6 |
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The University of Minnesota studied 30,000 women over nine years and found that those who ate at least three daily servings of whole grains, such as wheat berries, were 30 percent less likely to die of heart disease. (Note that the wheat berries in this recipe need to soak in cold water overnight, so start preparing the dish one day before you plan to serve it.) Ingredients:
3/4 cup wheat berries |
5 3/4 cups water |
1 1/2 teaspoons salt |
1 tablespoon olive oil |
3/4 cup basmati rice |
3 garlic cloves, minced |
1 6-ounce package baby spinach leaves |
Directions:
1. Place wheat berries in heavy medium saucepan. Add enough cold water to saucepan to cover wheat berries by 3 inches. Let stand overnight. Drain.
2. 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. Drain.
3. Heat oil in heavy large saucepan over medium heat. 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. Add spinach and cooked wheat berries; stir until spinach wilts and wheat berries are heated through, about 3 minutes. Season with salt and pepper. Serve hot.
4. *Also called hard wheat berries. Available at most natural foods stores.
5. **Available at Indian markets and many supermarkets.
6. per serving: calories, 195; total fat, 3 g; saturated fat, 0.5 g; cholesterol, 0 Nutritional analysis provided by Self
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