There’s something magical about a slow cooker meal, isn’t there? The way it fills your home with savory aromas while you go about your day is pure comfort. This Hearty Three-Grain Pilaf is the epitome of a ‘set it and forget it’ dream. We’re combining nutty wheat berries, chewy barley, and earthy wild rice into a wholesome, satisfying dish that’s perfect as a main course or a robust side. It’s packed with plant-based protein and fiber, making it as nourishing as it is delicious. Let’s get cooking!
Ingredients
• 2/3 cup / 125 g wheat berries
• 1/2 cup / 100 g regular barley
• 1/2 cup / 80 g uncooked wild rice
• 2 14-ounce cans / 800 ml vegetable broth
• 2 cups / 300 g frozen shelled sweet soybeans (edamame)
• 3/4 cup / 115 g chopped red sweet pepper
• 1/2 cup / 80 g finely chopped onion
• 1 tablespoon / 15 ml olive oil
• 4 cloves garlic, minced
• 3/4 teaspoon dried sage, crushed
• 1/2 teaspoon salt
• 1/4 teaspoon coarse ground black pepper
• Grated vegan Parmesan-style cheese, for serving (optional)
Instructions
1. Thoroughly rinse the wheat berries, barley, and wild rice under cold water and drain well.
2. Transfer the rinsed grains to a 3.5 to 4-quart (approximately 3.3 to 3.8-liter) slow cooker. Add the vegetable broth, frozen edamame, chopped red sweet pepper, onion, olive oil, minced garlic, dried sage, salt, and black pepper. Stir everything together to combine.
3. Secure the lid and cook on the low setting for 6 to 8 hours or on the high setting for 3 to 4 hours, until the grains are tender and have absorbed most of the liquid.
4. Give the pilaf a final stir before serving. Garnish with a sprinkle of vegan Parmesan-style cheese, if desired.
Nutritional Information
• Nutrition Information
• PER SERVING (approximate, makes 6): 345 calories, 10 g total fat (1 g saturated fat), 0 mg cholesterol, 814 mg sodium, 50 g carbohydrates, 10 g fiber, 20 g protein.
Pro Tips
• For a deeper, richer flavor, toast the rinsed and dried grains in a dry skillet over medium heat for 3-5 minutes until fragrant before adding them to the slow cooker.
• Stir in a few large handfuls of fresh spinach or kale during the last 15-20 minutes of cooking. The residual heat will wilt the greens perfectly into the pilaf for an extra nutrient boost.
• Portion the cooked pilaf into airtight containers for easy grab-and-go lunches throughout the week. It reheats beautifully in the microwave or on the stovetop.
FAQ
Q: Is this vegetarian pilaf a good source of protein
A: Yes, this is an excellent source of plant-based protein. Each serving contains approximately 20 grams of protein, thanks to the wholesome combination of wheat berries, barley, and especially the shelled sweet soybeans (edamame).
Q: Can I make this three-grain pilaf gluten-free
A: To make this recipe gluten-free, you must substitute the wheat berries and barley, as they both contain gluten. Good gluten-free alternatives include quinoa, brown rice, or millet. Note that cooking times may vary slightly with different grains.
Q: How should I store and reheat this vegetarian pilaf
A: This pilaf is perfect for meal prep. Store leftovers in an airtight container in the refrigerator for up to 4-5 days. Reheat individual portions in the microwave or on the stovetop with a splash of vegetable broth to prevent it from drying out.
Q: What other vegetarian protein sources can I add
A: While this dish is already high in protein, you could substitute the edamame with chickpeas or lentils for a different flavor and texture. If using dried lentils, you may need to add a little extra vegetable broth.
