Juanita S. makes this frequently, and it is a family favorite. Try it at the 2009 P.S. Conference.
A good way to add fiber and variety.
1 tablespoon vegetable oil 1 cup dry bulgur
1/2 cup dry white long-grain rice**
1/2 cup dry pearled barley 4 cups hot water
2 cubes or 2 tablespoons bouillon granules
1/2 cup coarsely grated carrots 1/2 cup chopped onions
1/2 cup sliced almonds, toasted (optional)
Add oil to wok or skillet and heat on medium-high. Add grains and sauté 7 minutes, stirring occasionally.
Dissolve bouillon in hot water and stir into grains; add vegetables. Cover, reduce heat and simmer 25 to 30 minutes. Stir occasionally until liquid is absorbed and grains are tender.
Remove from heat, let stand 5 minutes and fluff with fork. Garnish with almonds. Makes 7 cups.
**Do not substitute minute or brown rice.
Variations: Season with black pepper or herbs. Add other vegetables such as chopped green pepper, red pepper, celery, peas or broccoli.
Nutrient Analysis—One cup (2 servings) provides 192 calories, 5 g protein, 39 g carbohydrates, 3 g fat, 0 mg cholesterol, 6 g dietary fiber, 22 mg calcium, 181 mg potassium and 33 mg sodium.
Subscribe to:
Post Comments (Atom)
1 comment:
Hi, I have a different 3 Grain Pilaf which I really like and wanted to share: 2/3 c wheat berries, 1/3 cup wild rice, 2/3 cup brown or white rice, 1/3 cup split red lentils, 5 1/2 c water, 2 T olive oil, 1/2 to 1 lb chopped mushrooms, 3 stalks celery chopped,
1 small onion, 1 clove garlic minced, 1/4 cup chopped sun dried tomatoes, 2/3 cup chopped red & green peppers.
Bring wheat berries & wild rice to a boil, turn heat down and simmer 40 minutes. Add red lentils and rice and tomates, bring back to a boil, reduce heat and simmer 20 minutes more. Saute the rest in oil until soft then add to mixture Add 2T good quality soy sauce to 1/4 cup water and stir into mixture, heat through, and stir into grains.
Soy sauce is optionsl as well as salt & pepper.
Post a Comment