Black Wheat Vegetable Pilaf
Recipe Box
Serves 3 to 4 @ £1.46 per person
A hearty grain dish made with whole black wheat, gently simmered with vegetables and herbs. Nutty, satisfying and full of flavour, this pilaf works well as a main meal or a side dish.
Cooking time: ~35–40 minutes
Ingredients
Provided in the Recipe Box
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Black wheat grain (500g)
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Brown onion (1 medium)
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Carrots (2 medium)
Optional additions from the box
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small handful cabbage, finely sliced
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a few mushrooms, sliced
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a small piece leek, sliced
From Your Fridge / Store Cupboard
Optional extras
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fresh parsley
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squeeze of lemon juice
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toasted seeds or nuts
Cooking Instructions
1. Prepare the grain
Rinse the black wheat under cold water.
Bring a saucepan of salted water to the boil and cook the grain for 25–30 minutes until tender but still slightly chewy.
Drain and set aside.
2. Cook the vegetables
Heat olive oil in a large frying pan over medium heat.
Add the diced onion and cook gently for 5 minutes until softened.
Add garlic (if using) and cook for 1 minute.
3. Add the carrots
Add the diced carrots and cook for 5–6 minutes, stirring occasionally.
If using additional vegetables (mushrooms, cabbage or leek), add them now and cook for another 4–5 minutes.
4. Combine
Add the cooked black wheat to the pan.
Pour in a small splash of vegetable stock and stir everything together.
Cook for 3–4 minutes until heated through.
5. Finish
Season with salt and pepper.
Add chopped parsley or a squeeze of lemon juice if desired.
To Serve
Serve warm as:
This dish also works well cold the next day as a grain salad.
If you'd like, I can also generate the matching “ingredient chopping board” image for this recipe (black wheat, onion, carrots, herbs etc.), consistent with the other recipe box visuals you're building.