Multi-Grain Pilaf with Root Vegetables

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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 347
  • Calories from fat: 15%
  • Fat: 5.6g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 0.8g
  • Protein: 10g
  • Carbohydrate: 65.8g
  • Fiber: 12.2g
  • Cholesterol: 0.0mg
  • Iron: 4.5mg
  • Sodium: 572mg
  • Calcium: 113mg


  • 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


  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.
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