SIMPLE.GREEN.LIVING

This pilaf has been a staple for my entire vegetarian life.  I remember sitting down with my mom when I was just a freshman in high school looking through all of her recipes and cookbooks in search of vegetarian recipes we could start making for me, since I quit meat cold turkey just a few short days before.  It hasn’t been adapted much over the years because, quite frankly, it’s easy and delicious just the way it is.  It was simple to make for myself when I was in college; think cheap and left-overs.  ; )  Now that I have kids it’s a perfect dish when I need a quick weeknight meal that can be prepared in advance…and they ALL like it!  If you’re feeding a family of 3 or more I would double the recipe.  It freezes great so you might as well cook once and eat twice!

Two grain vegetable pilaf 1What makes this dish an interesting substitution for a standard weekly staple is that is uses grains that tend to be less common in American diets.  Assuming you can tolerate wheat, you might really enjoy the bulgur, which has a chewy texture and nutty taste.  Bulgur is loaded with minerals and high in fiber and found in many Middle Eastern dishes.  The pearl barley adds more fiber and calcium to this casserole.  Even though pearl barley is slightly less nutritious than hulled barley, it cooks faster and provides a nice break from the ever-so-common rice, quinoa and pasta dishes.

Two-Grain Vegetable Pilaf
Serves 4
Make a great vegetarian entree or side dish and is packed with fiber. Make it vegan by omitting the cheese.
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Prep Time
15 min
Total Time
1 hr 15 min
Prep Time
15 min
Total Time
1 hr 15 min
267 calories
44 g
15 g
6 g
12 g
3 g
246 g
581 g
4 g
0 g
3 g
Nutrition Facts
Serving Size
246g
Servings
4
Amount Per Serving
Calories 267
Calories from Fat 51
% Daily Value *
Total Fat 6g
9%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 15mg
5%
Sodium 581mg
24%
Total Carbohydrates 44g
15%
Dietary Fiber 10g
41%
Sugars 4g
Protein 12g
Vitamin A
115%
Vitamin C
28%
Calcium
15%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 medium carrots, halved lengthwise and thinly sliced
  2. 1 cup fresh small mushrooms, quartered
  3. 1 cup black beans, rinsed and drained if canned
  4. 1 cup fresh or frozen whole kernel corn
  5. 1 cup vegetable broth (see our homemade vegetable broth recipe)
  6. 1/2 cup pearl barley
  7. 1/3 cup parsley
  8. 1/4 cup bulgar
  9. 1/4 cup onion, chopped
  10. 1/4 tsp garlic salt
  11. 1/4 tsp cumin
  12. 1/2 cup shredded cheddar cheese (optional)
Instructions
  1. Preheat oven to 350.
  2. Combine all ingredients except cheese in a 1.5 quart casserole dish.
  3. Cover and bake for approx. 1 hour or until bulgar and barley are tender, stirring once halfway through the baking time.
  4. Remove from oven, sprinkle with cheese, cover and let stand for 5 minutes or until cheese is melted.
Notes
  1. We recommend using organic ingredients when possible.
To prepare in advance
  1. Prepare and cook as directed, except do not add cheese.
  2. Cool, cover and freeze for up to one month.
  3. To reheat, bake as described above.
  4. Stir again at end of baking time then add cheese.
  5. Cover and let stand for 5 minutes or until cheese is melted.
beta
calories
267
fat
6g
protein
12g
carbs
44g
more
Adapted from Better Homes and Gardens
Spunky Avocado http://spunkyavocado.com/
Keep our Homemade Vegetable Broth stocked in your freezer to make this recipe even easier and faster.

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