Rinse the wheat in cold water until the water runs clear and drain.
Colander
💡Rinsing removes the starch from the surface of the grains: the rice comes out fluffy and separate, not sticky.
2
Heat the olive oil in a large pot over medium heat.
⚙ Pan-fryingStoveLarge pot
3
Add the onion and fry for 8–10 minutes, stirring, until the onion is browned.
⚙ Adding to the hot fat and fryingStove
💡Add by cooking time: what needs long (onion, carrot, meat) goes in first, and what burns fast (garlic, dry spices) goes in last, only until fragrant.
4
Add the garlic and fry about 30 seconds to 1 minute, just until fragrant. Don't let the garlic brown.
⚙ Adding to the hot fat and fryingStove
💡Garlic burns quickly and turns bitter. Add it only after the onion has softened, over medium heat, and add the next ingredient as soon as it smells fragrant.
To assemble
5
Add the wheat and the turmeric, cumin and cardamom and stir 2 minutes, until all the grains are coated in fat.
6
Add the water, season with salt and bring to a boil.
Stove
7
Turn down to low, cover and simmer 75–90 minutes without opening the lid, until the wheat bursts and is tender.
⚙ SimmeringStoveLid
💡A gentle simmer, not a boil: a hard boil dries the food out and clouds it, a slow simmer cooks it evenly.
8
Turn off the heat and leave covered 5–10 minutes.
💡Don't open the lid during cooking: the steam is what cooks the top layer. A towel between the pot and the lid absorbs the drips, so the rice doesn't get soggy.
9
Gently fluff with a fork and serve.
505calories
16 gprotein
90 gcarbs
12 gfat
● protein 12%● carbs 68%● fat 20%
Per serving (527 g), of 4 servings
For the Fried onion · To assemble ·
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⚖ About the ingredients
Onion: measured in pieces: one ≈ 117 g · 40 kcal per 100 g · More about Onion →
Garlic: measured in pieces: one ≈ 5 g · 149 kcal per 100 g · More about Garlic →
Olive oil: measured in tbsp in this recipe: 1 tbsp = 14 g · 884 kcal per 100 g · More about Olive oil →
Wheat: measured in cup in this recipe: 1 cup = 240 g · 327 kcal per 100 g · More about Wheat →
Turmeric: measured in tsp in this recipe: 1 tsp = 3 g · 312 kcal per 100 g · More about Turmeric →
Cumin: measured in tsp in this recipe: 1 tsp = 2.1 g · 375 kcal per 100 g · More about Cumin →
Cardamom: measured in tsp in this recipe: 1 tsp = 2 g · 311 kcal per 100 g · More about Cardamom →
Water: measured in cup in this recipe: 1 cup = 240 g · 0 kcal per 100 g · More about Water →
Salt: measured in tsp in this recipe: 1 tsp = 6 g · 0 kcal per 100 g · More about Salt →
🔧 Tools needed (4) · 🍳 One cooking vessel
Stove· 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)