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🍽️ Vegetable Wheat Pan

359 kcal · 30 min · 4 servings

Ingredients

• 250 g freekeh
• 600 ml vegetable broth
• 4 carrots
• 2 red onions
• 2 garlic cloves
• 2 zucchini
• 1 organic lemon
• 8 sprigs herbs (e.g. thyme, basil)
• 2 tbsp pumpkin seeds
• 2 tbsp olive oil
• salt
• pepper

Instructions

1. 1. Pour the vegetable broth into a pot and bring it to a boil.
2. 2. Stir the fine wheat into the boiling broth.
3. 3. Cook the wheat over low heat until it is soft.
4. 4. Peel the carrots and the onions.
5. 5. Peel the garlic clove.
6. 6. Wash the zucchini under running water.
7. 7. Remove the hard stem end of the zucchini.
8. 8. Cut the carrots, onions, garlic, and zucchini into small cubes.
9. 9. Wash the lemon under hot water.
10. 10. Dry the lemon with a kitchen towel.
11. 11. Peel the lemon skin into thin strips (zest).
12. 12. Squeeze the juice out of the lemon.
13. 13. Wash the fresh herbs under running water.
14. 14. Shake the herbs dry.
15. 15. Finely chop the herbs.
16. 16. Put the pumpkin seeds into a dry pan.
17. 17. Roast the pumpkin seeds over medium heat without oil.
18. 18. Remove the pan from the heat as soon as the seeds smell fragrant.
19. 19. Put the oil into a clean pan.
20. 20. Heat the oil over medium heat.
21. 21. Add the diced carrots and onions to the pan.
22. 22. Sauté the vegetables for 2 to 3 minutes.
23. 23. Add the diced garlic and zucchini.
24. 24. Sauté everything for another 3 to 4 minutes.
25. 25. Add the cooked wheat to the pan.
26. 26. Mix the wheat well with the vegetables.
27. 27. Season the pan with salt to taste.
28. 28. Season the pan with pepper to taste.
29. 29. Add the lemon juice.
30. 30. Sprinkle the dish with the chopped herbs.
31. 31. Sprinkle the dish with the lemon zest.
32. 32. Sprinkle the dish with the roasted pumpkin seeds.

Nutrition per serving

• kcal: 359
• Protein: 13 g · Fett/Fat: 13 g · Carbs: 47 g