Multigrain Pilaf With Sunflower Seeds

Submitted by Chef PotPie

"I've been saving this recipe for several months now, I've had such a craving for whole grains. I'm posting it here and then I will remember to make it. It would be wonderful warm with roasted meats, but I'm thinking it will be just as wonderful cold in summer or room temperature, as well! Make this vegetarian by subbing vegie broth for the chicken broth. From Cooking Light, Sept. 2006."

 

• Ready In: 39mins
• Ingredients: 13
• Serves: 4-8

ingredients

• 4 teaspoons canola oil, divided
• 1⁄3 cup sunflower seeds
• 1⁄2 teaspoon salt, divided
• 2 teaspoons butter
• 1 cup thinly sliced leek (about 1 large)
• 2 1⁄2 cups water
• 1 1⁄2 cups reduced-sodium fat-free chicken broth
• 1⁄2 cup uncooked pearl barley
• 1⁄2 cup brown rice, blend (such as Lundberg) or 1/2 cup brown rice
• 1⁄2 cup dried currant
• 1⁄4 cup uncooked bulgur
• 1⁄4 cup chopped fresh parsley
• 1⁄4 teaspoon fresh ground black pepper

directions

1. Heat a Dutch oven over medium-high heat. Add 2 teaspoons oil, sunflower seeds, and 1/4 teaspoon salt; sauté 2 minutes or until lightly browned. Remove from pan; set aside.
2. Heat pan over medium heat; add remaining 2 teaspoons oil and butter. Add leek; cook 4 minutes or until tender, stirring frequently. Add 2 1/2 cups water and next 3 ingredients (through rice); bring to a boil. Cover, reduce heat, and simmer 35 minutes. Stir in currants and bulgur; cover and simmer 10 minutes or until grains are tender. Remove from heat; stir in remaining 1/4 teaspoon salt, sunflower seeds, parsley, and pepper. Serve immediately.

Reviews

[StacyMD187373]

We enjoyed this as a side dish to steak kebabs. Used onion in place of leek, raisins for currants, beef broth for chicken just to use what I had on hand. Good hearty side dish.