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Multi-Grain Pilaf with Root Vegetables

Yield 4 servings (serving size: 2 cups)
Almost like a fried rice, this entrée is high in soluble fiber, the type that helps lower blood cholesterol levels.

Ingredients

  • 4 teaspoons olive oil, divided
  • 1 cup chopped onion
  • 1 cup chopped red bell pepper
  • 1 cup chopped carrot
  • 1/2 cup chopped peeled turnip
  • 1/2 cup chopped peeled celeriac
  • 2 teaspoons grated peeled fresh ginger
  • 2 cups cooked basmati or other long-grain rice
  • 2 cups cooked pearl barley
  • 1 cup drained canned pinto beans
  • 3 cups torn spinach
  • 1 tablespoon low-sodium soy sauce
  • 1/4 teaspoon salt

Nutrition Information

  • calories 347
  • caloriesfromfat 15 %
  • fat 5.6 g
  • satfat 0.8 g
  • monofat 3.4 g
  • polyfat 0.8 g
  • protein 10 g
  • carbohydrate 65.8 g
  • fiber 12.2 g
  • cholesterol 0.0 mg
  • iron 4.5 mg
  • sodium 572 mg
  • calcium 113 mg

How to Make It

  1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and next 5 ingredients (onion through ginger); sauté 5 minutes. Stir in rice, barley, and beans; cook 2 minutes. Add remaining 2 teaspoons oil, spinach, soy sauce, and salt; cook 1 minute or just until spinach begins to wilt.