Three Grain Pilaf

Mary O. submitted this recipe.  she wrote, "This is really good and sure to please, I used this for my lunches."

Ingredients:

5 1/2 cups water

2/3    cup wheat berries
1/2    cup wild rice
1/3    cup split red lentils
2/3    cup rice (brown or white)
1/4    cup chopped sun dried tomatoes or 1/4 cup chucky med. salsa

2 T. olive oil
1 clove garlic
1 small onion
1/2 to 1 lb chopped mushrooms (dehydrated from Emergency Essentials are good but so are fresh too)
2/3 cup chopped red & green pepper (optional)
2 T. good quality low sodium soy sauce to 1/4 cup water (optional)
sea salt and pepper to taste

Bring wheat berries and wild rice to boil, Turn down heat and simmer 40 minutes.

Add red lentils, rice, tomates bring back to boil and reduce heat and simmer 20 more minutes.

Meanwhile saute until soft: 

2 Tbsp olive oil

1 clove garlic
1 small onion
1/2 to 1 lb chopped mushrooms (dehydrated from Emergency Essentials are good but so are fresh too)
2/3 cup chopped red & green pepper (optional)

Add to mixture above along with 2Tb soy sauce added to 1/4 cup water, stir into mixture Heat through and stir into grains. 

Butternut and Barley Pilaf

Recipe submitted by Rod K.

Winter squash contributes a rich, full flavor to a simple barley pilaf. Gremolata, an Italian mixture of parsley, lemon zest and garlic, gives the dish a lively finish. The pilaf is an excellent accompaniment to chicken and pork, but would stand on its own with the addition of Parmesan.

Makes 6 servings

2/3 cup each
2 tsp. extra-virgin olive oil
1 medium onion, chopped
1 14-ounce can reduced-sodium, low fat chicken broth or vegetable broth
1 3/4 cups water 1 cup pearl barley (not quick-cooking type)
2 cups cubed peeled butternut squash (3/4-inch cubes)
1/3 cup chopped flat-leaf parsley
1 tsp. freshly grated lemon zest
1 Tbsp. lemon juice 1 clove garlic, minced
1/4 tsp. salt, or to taste
Freshly ground pepper to taste

Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add broth, water, barley and squash; bring to a simmer, reduce heat to medium-low and simmer until the barley and squash are tender and most of the liquid has been absorbed, about 45 minutes. Add parsley, lemon zest, lemon juice, garlic, salt and pepper; mix gently.

NUTRITION INFORMATION: Per serving: 194 calories; 2 g fat (0 g sat, 1 g mono); 1 mg cholesterol; 40 g carbohydrate; 6 g protein; 8 g fiber; 149 mg sodium. Nutrition bonus: Vitamin A (180% daily value), Vitamin C (45% dv), Fiber (30% dv).