Rating: 4 stars
11 Ratings
  • 1 star values: 0
  • 2 star values: 1
  • 3 star values: 2
  • 4 star values: 3
  • 5 star values: 5

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.

Maureen Callahan
Recipe by Cooking Light September 2006

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Oxmoor House

Recipe Summary

hands-on:
11 mins
total:
1 hr 7 mins
Yield:
8 servings (serving size: 1/2 cup)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Nutrition Facts

198 calories; calories from fat 30%; fat 6.6g; saturated fat 1.1g; mono fat 2.2g; poly fat 2.6g; protein 5g; carbohydrates 32.7g; fiber 4.9g; cholesterol 3mg; iron 1.5mg; sodium 266mg; calcium 26mg.
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