Multigrain Pilaf with Sunflower Seeds
Created by breezermom on November 7, 2021
- Servings: 8
- Prep Time: 10m
- Cook Time: 1h
- Recipe #37674
Ingredients
- 4 teaspoons oil, divided (canola oil)
- 1/3 cup sunflower seed (kernels)
- 1/2 teaspoon salt, divided
- 2 teaspoons butter
- 1 cup thinly sliced leeks (about 1 large)
- 2 1/2 cups water
- 1 1/2 cups low-sodium chicken broth
- 1/2 cup pearl barley (dry)
- 6.4 ounces dry rice (brown rice blend or brown rice, 1/2 cup)
- 1/2 cup dried currants
- 1/3 cup bulgar (dry)
- 1/4 cup chopped fresh parsley
- 1/4 teaspoon freshly ground black pepper
How to Make
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Step 1: Heat a Dutch oven over medium-high heat. Add 2 teaspoons oil, sunflower seeds, and 1/4 teaspoon salt. Saute for 2 minutes. Remove from the pan.
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Step 2: Heat the pan over medium heat; add the remaining 2 teaspoons oil and butter. Add the leeks and cook for 4 minutes or until tender, stirring frequently. Add 2 1/2 cups water, chicken broth, barley, and brown rice blend; bring to a boil. Cover, reduce heat, and simmer for 35 minutes.
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Step 3: Stir in the currants and bulgar; cover, and simmer 10 minutes or until grains are tender. Remove from the heat and stir in the remaining 1/4 teaspoon salt, sunflower seeds, parsley, and pepper. Serve warm.
Nutritional Facts
- Serving Size: 1 (174.5 g)
- Calories 171.3
- Total Fat - 2.2 g
- Saturated Fat - 0.3 g
- Cholesterol - 0.1 mg
- Sodium - 375.6 mg
- Total Carbohydrate - 36.3 g
- Dietary Fiber - 1.5 g
- Sugars - 6.9 g
- Protein - 2 g
- Calcium - 28.8 mg
- Iron - 1.1 mg
- Vitamin C - 4.3 mg
- Thiamin - 0.1 mg