Wheat groats pilaf

4 servings

30 minutes

Wheat groats pilaf is a vibrant, aromatic dish rooted in Arabic cuisine. It is a nutritious and light version of traditional pilaf, using tender wheat groats instead of rice, which absorb the flavors of vegetables and herbs beautifully. The base of the dish consists of fresh vegetables sautéed in olive oil, adding juiciness and depth of flavor to the pilaf. Cooking in vegetable or chicken broth makes it rich and fragrant. The finishing touch is chopped parsley and fresh mint, which add freshness and zest. This pilaf is a perfect blend of simplicity in preparation and exquisite taste, ideal as a standalone dish or as a side to meat and fish.

Energy value per serving

• Calories: 235.6
• Proteins: 6.4g
• Fats: 5.8g
• Carbohydrates: 34.6g

Ingredients

• Wheat groats: 1 glass
• Vegetable broth: 1 glass
• Frozen vegetable mix: 1 glass
• Chopped parsley: 1 tbsp
• Fresh mint: 1 tbsp
• Olive oil: 1 tbsp

Cooking steps

1. The vegetable mix can be anything, but it's better to use fresh (not frozen). I recommend taking equal proportions of zucchini, tomatoes, carrots, celery, and squash, and lightly sautéing them in olive oil.

   Required ingredients:

   • Frozen vegetable mix: 1 glass
   • Olive oil: 1 tablespoon

2. Add wheat groats to the pan, pour in the broth (chicken broth can be used if vegetable broth is not available — it will be heartier), cover with a lid, and cook on low heat for 20-25 minutes.

   Required ingredients:

   • Wheat groats: 1 glass
   • Vegetable broth: 1 glass

3. Remove from the stove, add chopped greens, and serve.

   Required ingredients:

   • Chopped parsley: 1 tablespoon
   • Fresh mint: 1 tablespoon