Mushroom Wheat Berry Pilaf

Ingredients

• 190 gwheat berries
• 710 mlwater
• 1 teaspoon (about 5 g), divided, plus more to tastekosher salt
• 10 mlolive oil
• 225 gonion, chopped
• 5 large clovesgarlic, minced
• 14 gunsalted butter
• 454 gmushrooms, sliced
• 15 mlsoy sauce
• 60 mlred wine
• 60 mlchicken stock
• ½ teaspoonfresh thyme leaves, chopped
• 1 teaspoonfresh rosemary leaves, chopped
• 1 teaspoonlemon zest, finely chopped
• to tastefreshly ground black pepper

Instructions

1. 1

   Toast the grains

   Toast the wheat berries in a dry, heavy-based frying pan over medium-high heat for 5 to 6 minutes, stirring or shaking them often so they keep moving. They are ready when they smell nutty.

2. 2

   Build pressure

   Transfer the toasted berries to a pressure cooker and add the water and salt. Secure the lid and heat on high until it begins to hiss and the pressure indicator rises.

3. 3

   Cook the berries

   Reduce the heat so the cooker maintains a low hiss and full pressure, then cook for 45 minutes. Release the pressure according to the manufacturer's instructions or by running the cooker under cool water for a couple of minutes. The berries should be toothsome; drain off any excess water if needed.

4. 4

   Soften the onion

   Heat the olive oil in a large sauté pan over low heat. Add the onion and salt and cook gently until soft, about 10 minutes.

5. 5

   Cook the garlic

   Add the garlic and continue cooking for 5 minutes.

6. 6

   Brown the mushrooms

   Add the butter and let it melt, then stir in the mushrooms and soy sauce. Raise the heat to medium and cook for 5 to 10 minutes, until the mushrooms release their liquid.

7. 7

   Simmer the liquid

   Pour in the red wine and chicken stock, and simmer for 5 minutes.

8. 8

   Finish the pilaf

   Stir in the cooked wheat berries, thyme, rosemary and lemon zest, and heat through. Taste and adjust the salt as needed.

What is wheat berry pilaf?

Wheat berries are whole wheat kernels, with their bran and germ still intact. In this pilaf, they take the place of more familiar grains such as rice, giving the finished dish a pleasantly chewy bite and a nutty flavour.

Pilaf-style cooking builds flavour by combining grains with aromatics and savoury liquid. Here, the wheat berries are cooked separately in a pressure cooker, then folded into a mushroom mixture with wine, herbs and lemon zest.

Nutrition and macros by portion

The nutrition label shows one serving as written: 250 calories, 8g protein, 43g carbs, 6g fat.

Most of the carbohydrates come from the wheat berries, with smaller amounts from the onion and wine. The olive oil and butter provide much of the fat, while the wheat berries, mushrooms and chicken stock contribute some protein. Serve it with vegetables and a protein-rich main to round out the plate.

Why toast the wheat berries?

Dry-toasting the berries before pressure cooking helps bring out their nutty aroma. Keep them moving in the pan, and take them off the heat once they smell fragrant rather than waiting for them to darken substantially.

A heavy-based pan helps distribute the heat evenly. Use a dry pan so the grains toast rather than fry.

Getting the texture right

Wheat berries should be tender enough to eat but still have a toothsome centre; they are not meant to turn soft and fluffy like white rice. The pressure-cooking time in this method is 45 minutes once the cooker is at full pressure.

Drain only if water remains after cooking. A little residual moisture is fine, but excess water can make the finished pilaf wet instead of pleasantly chewy.

Building a savoury mushroom base

Soft onion: Cooking it slowly over low heat gives it time to become tender without browning too quickly. The method adds the garlic afterwards so it cooks for a shorter time.

Mushrooms: Give them 5 to 10 minutes over medium heat to release their liquid. The soy sauce seasons them as they cook, while the butter adds richness.

Wine and stock: Simmering the liquids for 5 minutes lets them mingle with the mushroom mixture before the grains go in.

Herbs and lemon at the end

Thyme and rosemary add an earthy, savoury note that suits the mushrooms and wheat. The method stirs them in with the cooked berries so they warm through without prolonged cooking.

Lemon zest brings a bright, fragrant finish. Add it with the herbs, then taste the pilaf and adjust the salt and pepper before serving.

Timing and make-ahead prep

The wheat berries can be cooked several days ahead and kept in the refrigerator, as noted in the recipe description. Bring them to room temperature before completing the pilaf.

The overall recipe time is 100 minutes, including the separate grain-cooking and pilaf stages. Having the berries ready in advance makes the final mushroom-and-herb step quicker.

What to serve with the pilaf

Serve it as a side with roast chicken, pork or a simple piece of fish, letting the mushrooms and herbs complement the main dish. It also works alongside roasted vegetables for a meat-free plate, though the recipe itself contains chicken stock.

For a more balanced meal, pair a serving with a generous portion of vegetables and a protein-rich main. The pilaf is hearty enough to contribute substance without needing a heavy sauce.

Recipe notes & tips

• Keep the wheat berries moving as they toast so they warm evenly in the dry pan.
• Follow your pressure cooker's instructions for reaching and releasing pressure.
• Use a large sauté pan so the mushrooms have room to cook and release their liquid.
• Bring make-ahead wheat berries to room temperature before adding them to the mushroom mixture.
• Taste at the end before adding extra salt, since the soy sauce is already savoury.

Variations

• Use vegetable stock: Replace the chicken stock with vegetable stock for a meat-free version.
• Change the mushrooms: Use a mixture of mushroom varieties for a broader range of flavours and textures.
• Add extra herbs: Adjust the thyme or rosemary to suit your preference, keeping their flavours in balance.
• Finish with parsley: Sprinkle chopped fresh parsley over the pilaf just before serving.
• Make it wine-free: Replace the red wine with additional chicken stock.

Common mistakes to avoid

• Letting the grains sit still: They can toast unevenly; keep them moving in the pan.
• Cooking at high pressure throughout: Reduce the heat after pressure builds so the cooker maintains a low hiss and full pressure.
• Overcooking the onion: Keep the heat low and cook it only until soft, about 10 minutes.
• Crowding the mushrooms: Use a large sauté pan so they can release their liquid rather than sitting tightly packed.
• Adding the grains too soon: Let the wine and stock simmer for 5 minutes before stirring in the wheat berries.

How to store

Store leftover pilaf in a covered container in the refrigerator for up to 3 days. Reheat in a pan over a low heat until hot throughout, adding a small splash of water or stock if it seems dry.

Frequently asked questions