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Category: Sides

Sprouted Wheat And Lentil Pilaf

Every week at the farmers market I walked by the sprout vendors' tables. Their sprouts looked like collections of multicolored beads all sorted neatly into a patchwork of square boxes--pale orange lentils, golden garbanzos, brown kernels of wheat and dark ... Read more

Total time: 1 hour | Serves 8
Note: This partners up with all sorts of dishes--spicy, juicy, salty, savory, pungent.
  • 1/2 pound sprouted wheat berries
  • Salt
  • 1/2 pound sprouted lentils, brown and pink
  • 1 1/2 tablespoons olive oil
  • 2 large onions, chopped

Step 1Combine the wheat berries in a saucepan with about 2 cups of water and half a teaspoon of salt. Bring the water to a boil, lower the heat, cover the pan and simmer the wheat for about 15 minutes. Stir in the sprouted lentils, cover the pan again, and simmer until the lentils are tender but not mushy, about 10 more minutes. Strain the wheat berries and lentils and set them aside.

Step 2Meanwhile, heat the oil in a large nonstick pan, add the chopped onions and a good dash of salt, and cook the onions over low heat, stirring often, until they're soft and caramel-colored. This must be done slowly--it might take about 45 minutes--but the onion will develop a seductively rich flavor, both sweet and savory.

Step 3When the onion is golden brown, stir in the steamed wheat and lentils, and cook everything together for just a few minutes, tossing gently. Taste it, and correct the salt if needed. The pilaf can be served hot, with roasted or steamed vegetables. Or, allow it to cool and mix it with your favorite things to make terrific salads.

Each serving:
160 calories; 39 mg sodium; 0 cholesterol; 3 grams fat; 0 saturated fat; 29 grams carbohydrates; 6 grams protein; 6.18 grams fiber.
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