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Wheat and Lentil Pilaf Recipe

Looking for an easy Wheat and Lentil Pilaf recipe? Learn how to make Wheat and Lentil Pilaf using healthy ingredients.


Submitted by nroehr

Makes 4 1/2 servings



Makes 4-1/2 or 5 cups. Serving size 1 cup. Delicious hot pilaf to serve with roasted vegetables or sauteed greens, or as an accompaniment to all sorts of things. Also makes very nice salad when cooled and spooned over an interesting mix of fresh greens, such as Chinese greens or a mix of curly endive and watercress. You may want to sprinkle on touch more vinegar if using as a salad. Also makes great pita sandwich with pilaf, Baba Ghanouj and drizzle of yogurt.

Recipe Ingredients for Wheat and Lentil Pilaf

3 medium yellow onions (4 cups chopped)
2 tbsp. olive oil
3/4 cup wheat berries
3/4 cups lentils
1/2 pound mushrooms, shiitake
1/2 teaspoon dark sesame oil
1 tsp. soy sauce
1 tbsp. rice vinegar

Recipe Directions for Wheat and Lentil Pilaf

  1. Chop onions rather finely. You should have about 4 cups of chopped onion, which seems like a lot but later will turn out to be just right.

  2. Heat 1-1/2 tablespoons olive oil in large non-stick saute pan and cook onions slowly in it, with sprinkle of salt, until they are caramel colored. This could take up to an hour.

  3. At same time, simmer wheat berries in about 2 quarts water with a pinch of salt until tender: up to two hours.

  4. Drain wheat berries, reserving the liquid, and add enough water to liquid to make 2-1/2 cups.

  5. Add the wheat berries to the carmelized onions, along with the lentils, 2-1/2 cups of reserved liquid, and 1/2 teaspoon salt.

  6. Cover pan tightly and simmer for 30-35 minutes.

  7. Uncover and let any remaining water cook away.

  8. Meanwhile, clean the mushrooms, trim away the tough stems, and cut the caps in 1/4-inch dice.

  9. In another non-stick pan, heat remaining 1/2 Tablespoon of olive oil with sesame oil and saute mushrooms in it stirring often, until they lose their water, dry out, and sizzle.

  10. Sprinkle on some soy sauce, toss the mushrooms in it, and cook them a couple minutes more.

  11. Remove mushrooms from heat, toss them with rice vinegar, then stir them into the wheat mixture when you remove lid.

  12. Ready to serve as soon as all the liquid is absorbed or evaporated.

Categories

Beans, Main Dish, Side Dish, Saute, Simmer, Vegetarian

Nutrition Facts
Serving Size 184.5g
Amount Per Serving
Calories
249
Calories from Fat
66
% Daily Value*
Total Fat
7.3g
11%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
77mg
3%
Potassium
606mg
17%
Total Carbohydrates
35.5g
12%
Dietary Fiber
11.7g
47%
Sugars
4.6g
Protein
12.0g
Vitamin A 0% Vitamin C 14%
Calcium 4% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in manganese
  • High in selenium
  • High in thiamin
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