Enjoy this flavorful pilaf with grilled vegetables or as a delicious side.
Ingredients
6 cups low sodium vegetable broth
1 cup pearl barley, dry
3⁄4 cup millet, dry
3⁄4 cup quinoa, dry
1⁄2 cup green onions, chopped
1 cup onion, diced
2 tbsp. extra virgin olive oil
12 oz. baby bell mushrooms, washed well, halved and sliced
1 1⁄2 tbsp. garlic, minced
2 tbsp. sesame seeds
2 tbsp. sesame oil
6 cups spinach, triple washed, de-stemmed and roughly chopped
1⁄3 cup freshly chopped parsley
2 tbsp. low sodium soy sauce
1⁄2 tsp. ground black pepper
1⁄8 tsp. cayenne pepper
Directions:
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In a saucepan, place 3 cups vegetable broth and pearl barley, and bring to a boil. Reduce heat to low, cover, and simmer for 45-50 minutes or until barley is tender.
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Remove from heat, drain off any excess water and set aside.
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Meanwhile, in another saucepan, place the remaining veg- etable broth, millet and quinoa and bring to a boil. Reduce the heat to low, cover and simmer for 15 minutes or until the grains are tender and most of the liquid has been ab- sorbed.
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Drain off any excess water, leave the grains in the sauce- pan covered, and let sit for 5 minutes to allow the grains to steam.
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In a large non-stick skillet, saute the green onions and on- ion in olive oil for 5 minutes to soften. Add mushrooms and saute an additional 3 minutes. Add the garlic and sesame seeds, and saute an additional 2-3 minutes or until the vegetables are tender.
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Add the toasted sesame oil and all three cooked grains to the skillet, and saute for 3 minutes to heat through.
- Add the remaining ingredients and continue to saute until the spinach wilts. Taste and adjust the seasonings, as needed. Transfer the pilaf to a large bowl for serving.
This Wellness Recipe is part of Employee Wellness Program's "Recipe for Success!" initiative. These recipes meet healthy nutritional guidelines, as specified by the program.
Find other recipes and learn more about "Recipe for Success!" here.
Nutritional Facts Serv. Size: 2 cups (435 g), Servings per Container: 9, Amount Per Serving: Calories 330, Fat Cal. 80, Total Fat 10g (15% DV), Sat. Fat 1.5g (8% DV) Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 310mg (13% DV), Total Carb. 50g (17% DV), Dietary Fiber 11g (44% DV), Sugars 4g, Protein 12g, Vitamin A (6% DV), Vitamin C (90% DV), Calcium (20% DV), Iron (40% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.