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🍽️ Colorful Wheat Pan Dish

257 kcal · 30 min · 4 servings

Ingredients

• 120 g pre-cooked wheat grains (store-bought)
• Salt
• 1 tsp. Saffron threads
• 100 g Onions (2 Onions)
• 1 Clove of garlic
• 1 tbsp. Rapeseed oil
• 5 g Butter (1 tsp)
• 125 g small Zucchini (1 small Zucchini)
• 80 g small Carrots (1 small Carrot)
• 100 g yellow Bell peppers (0.5 yellow Bell peppers)
• 0.5 small Lemon
• 0.5 small Orange
• 1 tsp Tomato paste
• 1 tsp liquid Honey
• Pepper
• 0.5 tsp Paprika powder (sweet)
• 3 sprigs flat-leaf Parsley

Instructions

1. 1. Cook the whole wheat grains in salted water together with the saffron, exactly according to the instructions on the package.
2. 2. Peel the onions and the garlic. Chop the onions very finely.
3. 3. Heat oil and butter in a pan. Sauté the onions in it over low heat for about 6 to 8 minutes until they are translucent. Add the garlic through a press after 3 minutes.
4. 4. Clean the zucchini and carrots. Cut the bell pepper in half and remove the core (set one half aside for later). Peel the carrots. Wash everything and cut it into fine cubes.
5. 5. Add the vegetables to the onions in the pan and fry them over high heat. Cover the pan and let the vegetables cook over medium heat for another 10 minutes.
6. 6. Squeeze the lemon and the orange. Stir the juice together with the tomato paste and the honey into the vegetables.
7. 7. Fold in the cooked whole wheat grains. Season with salt, pepper, and paprika powder. Heat everything through well again.
8. 8. Wash the parsley, shake it dry, and pick off the leaves. Chop them very finely. Sprinkle them over the pan and serve the dish.

Nutrition per serving

• kcal: 257
• Protein: 8 g · Fett/Fat: 8 g · Carbs: 36 g