Cracked Wheat Pilaf
A hearty cracked wheat pilaf with savory butter, tender onions, and rich tomato flavor, perfect for comforting meals and suitable for vegetarians and meat-eaters alike.
Ingredients
Instructions
- Wash the cracked wheat with cold water, drain, and set aside.
- In a heavy saucepan, melt 2 tablespoons of butter over medium heat and add the chopped onion, sautéing until golden brown.
- Stir in the tomato sauce or chopped tomato and cook for another 5 minutes.
- Add the broth, remaining butter, salt, and pepper, then bring to a boil.
- Add the cracked wheat, stir once, cover, and boil on high for 5 minutes.
- Reduce heat to low and cook until the cracked wheat absorbs all the broth, about 25 minutes.
- Remove from heat, take off the cover, and place a napkin over the pan.
- Replace the cover and leave in a warm place for 40 minutes to steam.
- The pilaf should be flaky and ready to serve.
Tips & Substitutions
For added flavor, consider toasting the cracked wheat in the saucepan before adding the broth. This enhances the nutty taste. You can substitute butter with olive oil for a lighter option, or use vegetable broth for a vegetarian version. Adding spices like cumin or coriander can also elevate the dish, aligning it with Mediterranean recipes.
Serving Suggestions
This Cracked Wheat Pilaf pairs beautifully with grilled meats or roasted vegetables. It can also be served alongside dishes like Beef 'N Beet or Greek Style Manicotti for a hearty meal. Garnish with fresh herbs like parsley or cilantro for added freshness. A dollop of yogurt on the side can enhance the flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, add a splash of broth or water to the pilaf in a saucepan. Cover and warm over low heat, stirring occasionally until heated through. Alternatively, you can microwave it in a covered dish, adding a little liquid.
Nutrition & Diet Analysis (per serving)
Each serving of Cracked Wheat Pilaf contains roughly 631 calories, with 2g protein, 13g carbohydrates, and 64g fat. Note that it is relatively high in sodium, at 1300mg per serving (57% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different grain instead of cracked wheat?
Yes, you can substitute cracked wheat with bulgur or couscous. Adjust cooking times accordingly—bulgur cooks faster, while couscous requires less liquid. Each alternative will give a slightly different texture and flavor, but they will still work well in this recipe.
What can I add to the pilaf for extra protein?
You can add cooked chicken, beef, or lentils to boost the protein content of the pilaf. For a vegetarian option, chickpeas or nuts like almonds or pine nuts can provide a satisfying crunch and enhance the nutritional profile.
How can I make this dish spicier?
To add some heat, consider including diced jalapeños or a pinch of red pepper flakes when sautéing the onions. You could also serve the pilaf with a spicy sauce or harissa on the side for those who enjoy a kick in their meals.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).