Multi-Grain Mushroom Pilaf
From EatingWell: March/April 2010
Nutty-tasting grains, such as wild rice, barley and wheat berries, make this simple side-dish pilaf so much more than the sum of its parts. Since the wild rice cooks faster than wheat berries and hulled barley, presoak the longer-cooking grains to make the cooking times compatible. If you would like to add fresh mushrooms, quickly sauté them and stir them into the cooked pilaf. Or try this flavor variation: Omit dill and substitute 1 teaspoon lemon zest for lemon juice. Stir in 1/2 cup grated Parmesan cheese just before serving.
- 1/3 cup wheat berries (see Notes)
- 1/3 cup hulled barley (see Notes)
- 1/4 ounce dried porcini mushrooms (about 1/4 cup)
- 3/4 cup warm water
- 2 teaspoons extra-virgin olive oil
- 1 cup chopped onion
- 1/2 cup diced celery
- 2 cloves garlic, minced
- 1/3 cup wild rice, rinsed
- 1 1/2 cups reduced-sodium chicken broth
- 3 tablespoons chopped fresh dill
- 3 tablespoons chopped fresh parsley
- 1 tablespoon lemon juice
- 1/4 teaspoon salt, or to taste
- Freshly ground pepper to taste
- Place wheat berries and barley in a medium bowl; cover with cold water. Let soak for at least 2 hours or up to 24 hours. Drain.
- Place mushrooms in a small bowl and cover with 3/4 cup warm water. Let soak for 15 minutes. Lift out mushrooms with a slotted spoon. Rinse and coarsely chop. Strain the soaking liquid through a sieve lined with filter paper or cheesecloth. Reserve 1/2 cup.
- Heat oil in a 4-quart or larger pressure cooker over medium-high heat. Add onion and celery; cook, stirring often, until softened, 2 to 3 minutes. Add garlic and the chopped mushrooms; cook, stirring, 10 seconds. Stir in wild rice, the wheat berries and the barley; cook, stirring, for 1 minute. Add broth and the reserved mushroom soaking liquid.
- Secure the pressure cooker lid. Bring to high pressure over high heat following the manufacturer’s directions. Reduce the heat to the lowest setting that maintains high pressure. Cook for 40 minutes.
- Let the pressure release naturally. This will take 5 to 20 minutes. Add dill, parsley, lemon juice, salt and pepper to the pilaf; toss to mix and fluff the grains.
Tips & Notes
- Make Ahead Tip: Equipment: 4-quart or larger pressure cooker
- Notes: Wheat berries are whole, unprocessed grains of wheat. Varieties (hard, soft, spring or winter) can be used interchangeably. Labeling is inconsistent—you may find them labeled “hard red winter wheat” without the words “wheat berries.” Find them in natural-foods markets and online at kingarthurflour.com.
- Hulled barley is the only type of barley considered a true whole grain. The outer husk is removed, but the bran and germ are left intact. Look for it in the bulk section of natural-foods markets. More common pearl barley is polished, a process that removes the double outer hull and bran layer. Pearl barley provides 6 grams of fiber per cup versus 14 grams for hulled barley. To substitute pearl barley for hulled barley in this recipe, cook wheat berries and wild rice at high pressure for 20 minutes. Use the cold-water release method to quickly release pressure. Add pearl barley, return to high pressure and cook 20 minutes more. Let the pressure release naturally.
- High-Altitude Tip: For every 1,000 feet above 2,000 feet elevation, increase the cooking time by 5%.
- Conventional-Stove Variation: In Step 3, use a large saucepan instead of a pressure cooker. Increase chicken broth to 2 cups. In Step 4, simmer, covered, until the grains are tender, about 1 1/4 hours.
Per serving: 147 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 6 g protein; 4 g fiber; 248 mg sodium; 213 mg potassium.
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1/2 vegetable
More From EatingWell
When you need a little pick-me up, skip the sugar-laden energy...
The Meatless Monday movement is growing in popularity across...
If you work out in the morning, refuel with one of these...
Few things are more satisfying on a chilly night than a...
Sunscreen helps keep your skin healthy and beautiful,...
Baked potatoes are the perfect accompaniment to your favorite...
These quick dinner recipes are tastier, healthier versions of...
A great salad deserves a great dressing. So we've created...
These delicious slim-down dinners all clock in at just 400...
Spaghetti squash is the ultimate pasta impostor: it is a...
These spicy recipes are packed with flavor and metabolism-...
The DASH diet (Dietary Approaches to Stop Hypertension) may...
Weeknight meals are made easy with these 20-minute, low-...
The next time you’re thinking about ordering takeout, put...
When you surround yourself with healthy and delicious food,...
If you’re trying to slim down, our low-calorie dinners to...
- Type of Dish
- Side dish, grain
- Ease of Preparation
- Total Time
- More than 1 hour
- Preparation/ Technique
- March/April 2010