Whole Grain Pilaf with Sunflower Seeds Recipe

Looking for an easy Whole Grain Pilaf With Sunflower Seeds recipe? Learn how to make Whole Grain Pilaf With Sunflower Seeds using healthy ingredients.


Submitted by mebreken

Makes 11 servings



Side grain dish or part of vegetarian meal.

Recipe Ingredients for Whole Grain Pilaf With Sunflower Seeds

1 tsp canola oil
1/3 cup sunflower seeds
1/2 tsp salt
2 tsp butter
1 cup leeks
2 1/2 cup water
1 1/2 cup low sodium chicken broth
1/2 cup barley
1/2 cup brown rice
1/2 cup raisins
1/4 cup wheat
1/4 cup parsley
1/4 tsp salt

Recipe Directions for Whole Grain Pilaf With Sunflower Seeds

  1. See Barley Commission Recipe. Yields 11 servings not 8 --1/2 c servings.

  2. Saute sunflower seeds in 2 t oil and 1/4 t salt for 2 mins until lightly browned. Remove from saucepan.

  3. Saute leeks in 2 t oil and butter for 4 mins or until tender. add water, broth. barley, and brown rice and bring to a boil. Reduce heat, cover and cook for 35 min. Add raisins and wheat bulgar and simmer 10 min untel grains tender. Remove from heat and add 1/4 t salt, sunflower seeds, parsley and pepper. Serve immediately. Serving size 1/2 cup.

Categories

Side Dish

Nutrition Facts
Serving Size 127.1g
Amount Per Serving
Calories
120
Calories from Fat
22
% Daily Value*
Total Fat
2.4g
4%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
2mg
1%
Sodium
180mg
7%
Potassium
158mg
5%
Total Carbohydrates
22.7g
8%
Dietary Fiber
2.8g
11%
Sugars
4.4g
Protein
3.2g
Vitamin A 5% Vitamin C 5%
Calcium 2% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Very low in cholesterol
  • High in manganese
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