Multi-Grain Pilaf with Root Vegetables

recipe
Almost like a fried rice, this entrée is high in soluble fiber, the type that helps lower blood cholesterol levels.

Yield:

4 servings (serving size: 2 cups)

Recipe from

Nutritional 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

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

Preparation

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.

Note:

Steven Petusevsky,

January 1997
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