Multigrain Pilaf with Sunflower Seeds

Vegetarian
Health score
6%
Multigrain Pilaf with Sunflower Seeds
67 min.
8
197kcal

Suggestions


Welcome to a delightful culinary adventure with our Multigrain Pilaf with Sunflower Seeds! This vibrant and nutritious dish is perfect for those seeking a wholesome vegetarian option that doesn't compromise on flavor. Packed with a medley of grains, including brown rice, bulgur, and pearl barley, this pilaf is not only a feast for the eyes but also a powerhouse of nutrients.

Imagine the nutty aroma of sautéed leeks mingling with the earthy tones of sunflower seeds, creating a symphony of flavors that will tantalize your taste buds. The addition of dried currants adds a touch of sweetness, perfectly balancing the savory elements of the dish. With just a hint of freshly ground black pepper and a sprinkle of fresh parsley, this pilaf is a celebration of simple yet satisfying ingredients.

Whether you're looking for a side dish to complement your main course, a starter to impress your guests, or a healthy snack to enjoy any time of the day, this Multigrain Pilaf is versatile enough to fit any occasion. Ready in just 67 minutes and serving up to eight people, it's an ideal choice for family gatherings or meal prep for the week ahead. Join us in creating this deliciously wholesome dish that will leave everyone asking for seconds!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.5 cup brown rice (such as Lundberg)
  • 0.3 cup bulgur uncooked
  • teaspoons butter 
  • teaspoons canola oil divided
  • 0.5 cup currants dried
  • 1.5 cups less-sodium chicken broth fat-free
  • 0.3 cup parsley fresh chopped
  • cup leek thinly sliced ( 1 large)
  • 0.5 cup pearl barley uncooked
  • 0.5 teaspoon salt divided
  • 0.3 cup sunflower seed kernels 
  • 2.5 cups water 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat a Dutch oven over medium-high heat.
  2. Add 2 teaspoons oil, sunflower seeds, and 1/4 teaspoon salt; saut 2 minutes or until lightly browned.
  3. Remove from pan; set aside.
  4. Heat pan over medium heat; add remaining 2 teaspoons oil and butter.
  5. Add leek; cook 4 minutes or until tender, stirring frequently.
  6. 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.
  7. Remove from heat; stir in remaining 1/4 teaspoon salt, sunflower seeds, parsley, and pepper.
  8. Serve immediately.

Nutrition Facts

Calories197kcal
Protein8.98%
Fat28.75%
Carbs62.27%

Properties

Glycemic Index
37.09
Glycemic Load
8.49
Inflammation Score
-5
Nutrition Score
11.463043420211%

Flavonoids

Apigenin
4.04mg
Luteolin
0.02mg
Kaempferol
0.32mg
Myricetin
0.3mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:196.62kcal
9.83%
Fat:6.55g
10.08%
Saturated Fat:1.16g
7.24%
Carbohydrates:31.92g
10.64%
Net Carbohydrates:27.62g
10.04%
Sugar:6.39g
7.1%
Cholesterol:2.69mg
0.9%
Sodium:341.16mg
14.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.61g
9.21%
Manganese:0.96mg
48.19%
Vitamin K:38.25µg
36.43%
Fiber:4.31g
17.23%
Vitamin E:2.47mg
16.5%
Magnesium:60.77mg
15.19%
Copper:0.26mg
13.22%
Phosphorus:127.92mg
12.79%
Vitamin B1:0.19mg
12.77%
Selenium:8.9µg
12.72%
Vitamin B6:0.24mg
12.17%
Vitamin B3:2.23mg
11.15%
Iron:1.51mg
8.41%
Vitamin A:387.49IU
7.75%
Folate:30.45µg
7.61%
Potassium:235.05mg
6.72%
Zinc:0.95mg
6.36%
Vitamin C:4.33mg
5.25%
Vitamin B2:0.07mg
4.21%
Vitamin B5:0.4mg
4.02%
Calcium:35.09mg
3.51%
Vitamin B12:0.09µg
1.45%
Source:My Recipes