Cracked Wheat, Wild Rice & Pesto Pilaf Recipe

This pilaf is full of texture and flavour and tastes great hot or cold.

  • Whole Grain Goodness

    Prep Time

    5 mins

  • Whole Grain Goodness

    Cook Time

    25 mins

  • Whole Grain Goodness

    Serves

    4 people

  • Whole Grain Goodness

    Per Serving

    £1.25-£1.49

Nutrition per serving

  • Calories474

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat23

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates8

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs50

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars3

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre1

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein17

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

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Whole Grain Goodness

Ingredients

  • 100g wild rice
  • 250g cracked wheat
  • 500ml hot chicken or vegetable stock
  • 2 tbsp olive oil
  • 2 red onions, sliced
  • 150g red pesto
  • 200g mozzarella in pieces
  • 25g basil leaves

Method

  1. Cook the rice in plenty of boiling water for about 20 - 25 minutes until tender.
  2. Meanwhile, put the cracked wheat and stock in a large saucepan. Cover and cook gently for 10 minutes until tender, adding a dash of water if the mixture dries out. Heat the oil in a frying pan and gently fry the onions for 8-10 minutes until very soft and browned.
  3. Drain the rice. Stir the onions, pesto, mozzarella and rice into the cracked wheat and season to taste. Stir in the basil, heat through for 1 minute and serve hot.

Cooking Tips

  • Cracked wheat is often labelled 'bulghur' wheat in the supermarkets, usually found alongside the dried beans and pulses.

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