Mixed Grain Pilaf

Dairy Free
Health score
21%
Mixed Grain Pilaf
45 min.
10
163kcal

Suggestions

Ingredients

  • 0.3 cup almonds chopped
  • 0.5 cup barley 
  • 0.5 cup brown rice 
  • 0.5 cup bulgur wheat 
  • tablespoons butter 
  •  carrots chopped
  • 2.8 cups chicken broth 
  • 0.8 teaspoon basil dried
  • 0.3 cup cooking sherry dry
  • clove garlic minced pressed
  • 0.5 lb onion chopped
  • 0.8 teaspoon oregano dried
  • 0.3 cup parsley chopped
  • 10 servings salt and pepper 

Equipment

  • bowl
  • frying pan

Directions

  1. In a 3- to 4-quart pan, stir nuts often over medium heat until lightly toasted, about 3 minutes; pour from pan.
  2. Turn heat to medium-high and add butter, onion, carrots, garlic, and parsley to pan. Stir often until onion is limp, about 5 minutes.
  3. Add barley and rice. Stir often until barley is lightly browned, about 4 minutes.
  4. Add broth, sherry, basil, and oregano. Bring to a boil over high heat, then turn heat to low, cover, and simmer 30 minutes. Stir in bulgur, cover, and simmer until grains are tender to bite, about 15 minutes longer.
  5. Add salt and pepper to taste.
  6. Pour pilaf into a bowl and garnish with toasted nuts.

Nutrition Facts

Calories163kcal
Protein11.26%
Fat29.48%
Carbs59.26%

Properties

Glycemic Index
30.76
Glycemic Load
8.79
Inflammation Score
-9
Nutrition Score
11.885217438573%

Flavonoids

Cyanidin
0.12mg
Catechin
0.33mg
Epigallocatechin
0.12mg
Epicatechin
0.06mg
Eriodictyol
0.01mg
Hesperetin
0.02mg
Naringenin
0.04mg
Apigenin
4.31mg
Luteolin
0.04mg
Isorhamnetin
1.26mg
Kaempferol
0.23mg
Myricetin
0.31mg
Quercetin
4.66mg

Nutrients percent of daily need

Calories:163.24kcal
8.16%
Fat:5.41g
8.32%
Saturated Fat:0.79g
4.93%
Carbohydrates:24.45g
8.15%
Net Carbohydrates:19.77g
7.19%
Sugar:2.21g
2.46%
Cholesterol:1.29mg
0.43%
Sodium:473.57mg
20.59%
Alcohol:0.62g
100%
Alcohol %:0.55%
100%
Protein:4.65g
9.29%
Manganese:0.96mg
48.18%
Vitamin A:2314.35IU
46.29%
Vitamin K:37.08µg
35.32%
Fiber:4.68g
18.73%
Magnesium:57.25mg
14.31%
Phosphorus:110.5mg
11.05%
Vitamin B1:0.16mg
10.66%
Vitamin E:1.53mg
10.17%
Vitamin B2:0.15mg
8.82%
Copper:0.18mg
8.77%
Vitamin B3:1.7mg
8.49%
Vitamin B6:0.16mg
8.17%
Iron:1.25mg
6.95%
Potassium:236.09mg
6.75%
Vitamin C:5.16mg
6.26%
Selenium:4.27µg
6.1%
Zinc:0.89mg
5.9%
Folate:17.99µg
4.5%
Calcium:42.15mg
4.21%
Vitamin B5:0.35mg
3.47%
Source:My Recipes