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Multigrain Pilaf with Sunflower Seeds

Oxmoor House
Hands-On time 11 mins
Total time 1 hr, 7 mins
Yield

8 servings (serving size: 1/2 cup)

Sunflower seeds and brown rice pack a double nutrition punch, enhancing this side dish with both vitamin E and niacin. This recipe calls for long-cooking barley and brown rice, but if you're in a hurry, substitute instant brown rice and quick-cooking barley. Just be sure to adjust cooking times according to package directions.

Ingredients

  • 4 teaspoons canola oil, divided
  • 1/3 cup sunflower seed kernels
  • 1/2 teaspoon salt, divided
  • 2 teaspoons butter
  • 1 cup thinly sliced leek (about 1 large)
  • 2 1/2 cups water
  • 1 1/2 cups fat-free, less-sodium chicken broth
  • 1/2 cup uncooked pearl barley
  • 1/2 cup brown rice blend (such as Lundberg) or brown rice
  • 1/2 cup dried currants
  • 1/4 cup uncooked bulgur
  • 1/4 cup chopped fresh parsley
  • 1/4 teaspoon freshly ground black pepper

Nutrition Information

  • calories 198
  • caloriesfromfat 30 %
  • fat 6.6 g
  • satfat 1.1 g
  • monofat 2.2 g
  • polyfat 2.6 g
  • protein 5 g
  • carbohydrate 32.7 g
  • fiber 4.9 g
  • cholesterol 3 mg
  • iron 1.5 mg
  • sodium 266 mg
  • calcium 26 mg

How to Make It

  1. Heat a Dutch oven over medium-high heat. Add 2 teaspoons oil, sunflower seeds, and 1/4 teaspoon salt; sauté 2 minutes or until lightly browned. Remove from pan; set aside.

  2. Heat pan over medium heat; add remaining 2 teaspoons oil and butter. Add leek; cook 4 minutes or until tender, stirring frequently. Add 2 1/2 cups water and next 3 ingredients (through rice); bring to a boil. Cover, reduce heat, and simmer 35 minutes. Stir in currants and bulgur; cover and simmer 10 minutes or until grains are tender. Remove from heat; stir in remaining 1/4 teaspoon salt, sunflower seeds, parsley, and pepper. Serve immediately.