Multigrain Pilaf with Sunflower Seeds

Multigrain Pilaf with Sunflower SeedsRecipe
Oxmoor House

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.


8 servings (serving size: 1/2 cup)

Total time: 1 Hour, 7 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-On: 11 Minutes
Total: 1 Hour, 7 Minutes

Nutritional 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


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


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.

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.