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Rice and Wheat Berry Pilaf with Baby Spinach Recipe

Rice and Wheat Berry Pilaf with Baby Spinach Recipe

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Rice and Wheat Berry Pilaf with Baby Spinach

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Ingredients

Count

Nutrition

119

Calories

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Ingredients:

Serving

3/4 cup wheat berries
5 3/4 cups water
1 1/2 tsp salt
1 tbsp olive oil
3/4 cup basmati rice
3 garlic cloves, minced
1 6- oz package baby spinach leaves

Directions:

Place wheat berries in heavy medium saucepan. Add enough cold water to saucepan to cover wheat berries by 3 inches. Let stand overnight. Drain.
Bring 4 cups water, wheat berries and 3/4 teaspoon salt to boil in same saucepan. Reduce heat, cover and simmer until wheat berries are tender but still slightly firm to bite, about 1 hour. Drain.
Heat oil in heavy large saucepan over medium heat. Add rice and garlic; stir 1 minute. Stir in remaining 1 3/4 cups water and 3/4 teaspoon salt; bring to boil. Reduce heat to low, cover and cook until liquid is almost absorbed and rice is tender, about 15 minutes. Add spinach and cooked wheat berries; stir until spinach wilts and wheat berries are heated through, about 3 minutes. Season with salt and pepper. Serve hot.
*Also called hard wheat berries. Available at most natural foods stores.
**Available at Indian markets and many supermarkets.
Per serving: calories, 195; total fat, 3 g; saturated fat, 0.5 g; cholesterol, 0 Nutritional analysis provided by Self

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	118.7 Kcal (497 kJ)
Calories from fat	26.46 Kcal
		% Daily Value*
Total Fat	2.94g	5%
Sodium	609.45mg	25%
Potassium	174.68mg	4%
Total Carbs	19.67g	7%
Sugars	0.02g	0%
Dietary Fiber	1.78g	7%
Protein	2.72g	5%
Vitamin C	8.4mg	14%
Iron	52.9mg	294%
Calcium	58.9mg	6%

Amount Per 100 g
Calories	37.1 Kcal (155 kJ)
Calories from fat	8.27 Kcal
		% Daily Value*
Total Fat	0.92g	5%
Sodium	190.48mg	25%
Potassium	54.59mg	4%
Total Carbs	6.15g	7%
Sugars	0g	0%
Dietary Fiber	0.56g	7%
Protein	0.85g	5%
Vitamin C	2.6mg	14%
Iron	16.5mg	294%
Calcium	18.4mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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