Traditionally made with rice, pilaf is a very versatile dish that can be tweaked to suit any taste preferences. In my version I’ve substituted wheat grain berries for rice for their nutritional superiority and slightly chewier texture. As always, please feel free to play around with this dish and add or omit some of the ingredients, based on what happens to be available in your fridge or simply because you prefer them.
Ingredients:
- 250g wheat berries (dry weight)
- 4 salmon fillets
- 100g kale (thicker stalks removed, leaves finely sliced)
- About 100ml vegetable broth
- 1 onion, diced
- 100g cherry tomatoes
- 50g marinated artichokes
- 50g sundried tomatoes
- 1 lemon, zest and juice
- 4 garlic cloves, minced
- 1tsp chilli flakes (optional)
- Salt and pepper to taste
- 2tbsp olive oil
Method:
Wheat berries can be soaked overnight to speed up the cooking process. Boil them in slightly salted water until soft but still slightly chewy, drain and set aside.
Brush lemon fillets with olive oil, sprinkle with some of the minced garlic, salt and pepper and bake on 180 degrees for about 12-15 min.
Heat the oil in the deep pan, fry the onion until translucent. Add tomatoes and kale and sauté covered for about 10 min, then stir in artichokes, sundried tomatoes, lemon juice zest and garlic.
Add cooked wheat berries to the mixture, salt, chilli flakes, pepper and some vegetable broth if needed. Stir well and cook on low heat for another 10 min.
Squeeze over the lemon juice, season to taste, and serve warm.
Why Wheat Berries?
- Low Glycemic Index: They don’t spike blood sugar levels.
- Complex Carbohydrates: Keep you satiated and help prevent overeating.
- Higher Protein Content: More than rice, making it a substantial protein source.
- Rich in Phytochemicals: Including phenolic acids, flavonoids, and carotenoids, which are natural antioxidants.