Multigrain Pilaf

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Yield:
7 servings (serving size: 1/2 cup)
Jaime Harder, MA, RD
October 2007
RECIPE BY Cooking Light

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

Nutritional Information

  • Calories 115
  • Caloriesfromfat 31%
  • Fat 4g
  • Satfat 0.4g
  • Monofat 2.3g
  • Polyfat 1.1g
  • Protein 2.7g
  • Carbohydrate 18.4g
  • Fiber 3.7g
  • Cholesterol 0.0mg
  • Iron 0.6mg
  • Sodium 327mg
  • Calcium 16mg

How to Make It

Step 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.

Step 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.

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