Cracked Wheat Pilaf with Mushrooms

  • 6Servings


  • 2 1/2 Tbs. extra virgin olive oil
  • 1 cup uncooked cracked wheat bulgur
  • 2 cups vegetable stock
  • 1 large leek, well rinsed and thinly sliced
  • 1 tsp. minced garlic
  • 1/2 lb. shiitake or other wild mushrooms
  • 6 oz. Italian-flavored baked tofu
  • 1 head fennel, trimmed, cored and thinly sliced, for garnish


Heat 2 tablespoons oil over high heat. When hot, stir in cracked wheat. Stir for 2 minutes until grains are coated with oil. Add vegetable stock and stir until well blended. Cover, reduce heat to medium, and cook for about 10 minutes. Check, and if cooking too quickly, reduce heat to low and set lid askew.

Meanwhile, heat remaining 1/2 tablespoon oil in second skillet over medium heat. When hot, sauté leek, garlic, mushrooms and tofu. Cook until mushrooms lose liquid and soften, about 5 minutes.

Stir mushroom mixture into cracked wheat. Place in serving bowl or on plates and garnish with sliced fennel. Serve hot.

Wine Suggestions
Depending on your ingredients, this pilaf could be full-bodied, so a fruit-driven Shiraz would be a good match. If your stock is light, consider a leaner, French-style Pinot Noir with some aging.

Nutrition Information

  • Calories: 210
  • Carbohydrate Content: 27 g
  • Fat Content: 9 g
  • Fiber Content: 5 g
  • Protein Content: 9 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 200 mg
  • Sugar Content: 1 g