Recipe Detail

Toasted Whole Grain Pilaf

Last updated: Sep 08, 2015

Traditionally rice pilaf is made with white rice, which has much of the nutrients removed in processing. We use a variety of different whole grains to intensity the flavor and provide a variety of textures. Feel free to experiment and substitute other whole grains using this basic recipe as a guideline.

Ingredients

  • ½ cup millet
  • ½ cup quinoa
  • ½ cup amaranth
  • 1/2 teaspoon thyme
  • ½ teaspoon basil
  • 6 cups low-sodium vegetable broth
  • 1/2 cup shredded zucchini
  • 1/2 cup shredded yellow summer squash
  • 1/4 cup minced red or yellow bell pepper
  • 1/4 cup chopped green onions
  • ½ cup chopped tomatoes
  • 2 cloves garlic, minced
  • 1 1/2 teaspoon olive oil, divided
  • ¼ cup sliced almonds

Directions

  1. Rinse the quinoa in cold running water to remove the bitter saponin coating. Spread on a paper towel to dry.
  2. Toast the grains in a large saucepan set over low heat, stirring constantly until golden, less than 1 minute. Watch closely to avoid burning.
  3. Stir in the herbs. Add the vegetable stock and bring to a boil. Reduce heat, cover, and simmer. Check after 20 minutes; if the stock has boiled away, add another ¼ - ½ cup. Cook until the grains have absorbed all the liquid, about 25 minutes in all.
  4. Meanwhile, heat olive oil in a non-stick skillet. Add the zucchini, yellow squash, red pepper, green onions and garlic and cook over low heat, stirring occasionally until most of the liquid is absorbed. Pour into the cooked grain and toss with the chopped tomatoes and sliced almonds until everything is completely mixed together. Drizzle with the remaining ½ teaspoon olive oil.
  5. Reheat leftover pilaf in the microwave, or serve it cold with raw leafy green vegetables.
Nutritional information
Nutrition Facts
Serving Size 1/2 cup
Amount Per Serving
Calories 202
% Daily Value *
Total Fat 7g
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 5g 1%
Sodium 261g 11%
Total Carbohydrate 25g 8%
Dietary Fiber 3g 12%
Protein 10g
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
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