Multigrain Pilaf With Sunflower Seeds Recipe

Name: Multigrain Pilaf With Sunflower Seeds
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 teaspoons canola oil, divided; 1/3 cup sunflower seeds; 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 reduced-sodium fat-free chicken broth; 1/2 cup uncooked pearl barley; 1/2 cup brown rice, blend (such as Lundberg) or 1/2 cup brown rice; 1/2 cup dried currant; 1/4 cup uncooked bulgur; 1/4 cup chopped fresh parsley; 1/4 teaspoon fresh ground black pepper

Servings: persons

4 teaspoons canola oil, divided
1/3 cup sunflower seeds
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 reduced-sodium fat-free chicken broth
1/2 cup uncooked pearl barley
1/2 cup brown rice, blend (such as Lundberg) or 1/2 cup brown rice
1/2 cup dried currant
1/4 cup uncooked bulgur
1/4 cup chopped fresh parsley
1/4 teaspoon fresh ground black pepper

1
Heat a Dutch oven over medium-high heat. Add 2 teaspoons oil, sunflower seeds, and 1/4 teaspoon salt; saute 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.

416

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 4 teaspoons canola oil, divided, 1/3 cup sunflower seeds, 1/2 teaspoon salt, divided, 2 teaspoons butter, and more.

Yes, Multigrain Pilaf With Sunflower Seeds falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Multigrain Pilaf With Sunflower Seeds

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