ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Multigrain Pilaf

Yield 7 servings (serving size: 1/2 cup)
Roasted buckwheat groats--called "kasha"--lend this pilaf a nutty flavor. Kasha is available in the kosher section of most grocery stores. Serve this side, which provides about 10 percent of daily fiber needs in one serving, with roasted duck.

Ingredients

  • 1 teaspoon olive oil
  • 1 cup chopped onion
  • 3 garlic cloves, minced
  • 2 1/3 cups organic vegetable broth (such as Swanson Certified Organic)
  • 1/3 cup uncooked kasha (buckwheat groats)
  • 1/3 cup uncooked pearl barley
  • 1/3 cup uncooked bulgur
  • 1/2 teaspoon kosher salt
  • 1 bay leaf
  • 1/4 cup chopped pecans, toasted
  • 1/8 teaspoon freshly ground black pepper

Nutrition Information

  • calories 115
  • caloriesfromfat 31 %
  • fat 4 g
  • satfat 0.4 g
  • monofat 2.3 g
  • polyfat 1.1 g
  • protein 2.7 g
  • carbohydrate 18.4 g
  • fiber 3.7 g
  • cholesterol 0.0 mg
  • iron 0.6 mg
  • sodium 327 mg
  • calcium 16 mg

How to Make It

  1. Heat oil in a 2-quart saucepan over medium-high heat. Add onion and garlic to pan; sauté 3 minutes or until onion is tender.

  2. Add broth and next 5 ingredients (through bay leaf) to pan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Remove from heat. Discard bay leaf. Fluff with a fork; stir in pecans and pepper.