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Whole Grain Pilaf with Sunflower Seeds
This side dish is packed with fiber and vitamins. You can substitute long-cooking barley and brown rice with the quick-cooking varieties.
Course Sides
Servings
Ingredients
  • 4 Teaspoon canola oil, divided
  • 1/3 Cup sunflower seed kernels
  • 1/2 Teaspoon salt divided
  • 2 Teaspoon butter
  • 1 Cup thinly sliced leek (about 1 large)
  • 2 1/2 Cups water
  • 1 1/2 Cups fat-free, reduced sodium chicken broth
  • 1/2 Cup uncooked pearl barley
  • 1/2 Cup dried currants
  • 1/4 Cup bulgar
  • 1/4 Cup fresh parsley
  • 1/4 Teaspoon freshly ground black pepper
Course Sides
Servings
Ingredients
  • 4 Teaspoon canola oil, divided
  • 1/3 Cup sunflower seed kernels
  • 1/2 Teaspoon salt divided
  • 2 Teaspoon butter
  • 1 Cup thinly sliced leek (about 1 large)
  • 2 1/2 Cups water
  • 1 1/2 Cups fat-free, reduced sodium chicken broth
  • 1/2 Cup uncooked pearl barley
  • 1/2 Cup dried currants
  • 1/4 Cup bulgar
  • 1/4 Cup fresh parsley
  • 1/4 Teaspoon freshly ground black pepper
Instructions
  1. Heat 2 teaspoons oil, sunflower seeds and ¼ teaspoon salt in saucepan over medium-high heat.
  2. Sauté 2 minutes or until lightly browned. Remove from pan and set aside.
  3. Add remaining 2 teaspoons oil, butter and sauté leek for about 4 minutes or until tender, stirring frequently.
  4. Add water, chicken broth, barley and brown rice, and bring to boil. Cover, reduce heat and simmer 35 minutes.
  5. Stir in currants and bulgar; cover and simmer 10 minutes or until grains are tender.
  6. Remove from heat; stir in remaining ¼ teaspoon salt, sunflower seeds, parsley and pepper.
  7. Serve immediately.