Cooking time: ~35–40 minutes

Ingredients

Provided in the Recipe Box

• Black wheat grain (500g)

• Brown onion (1 medium)

• Carrots (2 medium)

Optional additions from the box

• small handful cabbage, finely sliced

• a few mushrooms, sliced

• a small piece leek, sliced

From Your Fridge / Store Cupboard

• 2 tbsp olive oil

• 1 clove garlic, chopped (optional)

• 750 ml vegetable stock or water

• Salt and black pepper

Optional extras

• fresh parsley

• squeeze of lemon juice

• 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:

• a main vegetarian dish

• a base for roasted vegetables

• a side for stews or curries

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.