Spelt and Wild Mushroom Pilaf

Spelt is a whole wheat grain from the Mediterranean that dates back to the Roman Empire. Its earthy-nutty flavor pairs well with wild mushrooms in this simple pilaf. We used a mixture of shiitake, oyster, button, and baby bella (cremini) mushrooms.


6 servings (serving size: about 2/3 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 171
Caloriesfromfat 24 %
Fat 4.6 g
Satfat 1.5 g
Monofat 1.6 g
Polyfat 0.3 g
Protein 6.1 g
Carbohydrate 30.9 g
Fiber 1 g
Cholesterol 5 mg
Iron 2 mg
Sodium 312 mg
Calcium 21 mg


1 cup spelt
2 teaspoons olive oil
3/4 cup chopped onion
1 1/2 teaspoons minced fresh thyme
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 cups fat-free, less-sodium chicken broth
1 tablespoon butter
1 (8-ounce) package exotic mushroom blend (such as shiitake, cremini, and oyster), coarsely chopped


Place spelt in a medium bowl. Cover with hot water to 1 inch above spelt. Cover and let stand 1 hour. Drain and rinse with cold water; drain.

Heat oil in a medium saucepan over medium heat. Add onion to pan; cook 3 minutes or until tender, stirring occasionally. Stir in spelt, thyme, salt, and pepper; cook 1 minute. Stir in broth; bring to a simmer. Cover, reduce heat, and cook 50 minutes or until spelt is tender. Uncover and simmer 15 minutes or until liquid is almost absorbed. Remove from heat; keep warm.

Melt butter in a large nonstick skillet over medium-high heat. Add chopped mushrooms to pan; sauté 3 minutes or until tender and beginning to brown. Stir mushroom mixture into spelt mixture.

Cynthia Nims,

Cooking Light

November 2007
My Notes

Only you will be able to view, print, and edit this note.

Add Note