Peeled Wheat Pilaf with Mushrooms Recipe - Heghineh Cooking Show

peeled wheat

🥗Healthier: quinoa

💰Cheaper: rice

Quinoa offers more protein, while rice is often less expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: sunflower oil

Avocado oil is healthier with a higher smoke point, while sunflower oil is budget-friendly.

vegetable broth

🥗Healthier: homemade vegetable stock

💰Cheaper: water with seasoning

Homemade stock is fresher, while seasoned water is a cost-effective alternative.

mushrooms

🥗Healthier: shiitake mushrooms

💰Cheaper: button mushrooms

Shiitake have more flavor and nutrients, while button mushrooms are widely available and less costly.

Heat 2 tablespoons olive oil in a large pot over medium heat until shimmering.

Add 1 chopped onion and sauté until translucent, about 5 minutes.

Stir in 2 minced garlic cloves and cook until fragrant, about 1 minute.

Add 1 cup sliced mushrooms and cook until browned, about 5-7 minutes.

Mix in 1 diced carrot and 1 diced tomato, cooking for another 3-4 minutes.

Add 1 cup peeled wheat, stirring to coat with the mixture.

Pour in 2 cups vegetable broth and add 2 bay leaves, 1 teaspoon cumin, and 1 teaspoon paprika.

Bring to a boil, then reduce heat to low and cover.

Simmer until the wheat is tender and liquid is absorbed, about 15-20 minutes.

Remove from heat and let sit, covered, for 5 minutes.

Fluff with a fork, then stir in 1 tablespoon lemon juice and 1/4 cup chopped parsley.

Season with 1 teaspoon salt and 1/2 teaspoon black pepper to taste.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary