Barley and Wild Rice Pilaf Recipe

Summary

Preparation Time20 MinCooking Time30 Min
Ready In50 MinDifficulty LevelMedium
Health IndexHealthyServings3
CuisineCourse
MethodDish
Main Ingredient

Ingredients

 Uncooked wild rice1⁄2 Cup (8 tbs)
 Olive oil2 Tablespoon, divided
 Onion1 Medium, chopped
 Pearl barley1 Cup (16 tbs), uncooked
 Garlic3 Clove (15 gm), minced
 Chicken broth4 Cup (64 tbs)
 Red bell pepper1 Large, cut into 1/4 inch pieces
 Fresh mushrooms3 Ounce, thinly sliced
 Frozen green peas1⁄2 Cup (8 tbs), thawed
 Shredded carrot1⁄2 Cup (8 tbs)
 Dried oregano leaves/1 tablespoon chopped fresh oregano1 Teaspoon

Nutrition Facts

Serving size

Calories 343 Calories from Fat 98

% Daily Value*

Total Fat 11 g17.2%

Saturated Fat 1.6 g7.8%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 832 mg34.7%

Total Carbohydrates 52 g17.5%

Dietary Fiber 8.3 g33.4%

Sugars 10 g

Protein 11 g21.1%

Vitamin A 116.7% Vitamin C 121.7%

Calcium 7.5% Iron 12.9%

*Based on a 2000 Calorie diet

Directions

1. Rinse rice in fine strainer under cold running water. Drain; set aside.
2. Heat 1 tablespoon oil in 3-quart saucepan over medium-high heat. Add onion; cook and stir about 10 minutes or until tender. Add barley, rice and garlic; cook and stir over medium heat 1 minute.
3. Stir in chicken broth. Bring to a boil over medium-high heat. Reduce heat to low; simmer, covered, about 1 hour or until barley and rice are tender.
4. Heat remaining 1 tablespoon oil in large skillet over medium-high heat. Add bell pepper, mushrooms, peas, carrot and dried oregano; cook and stir 5 to 6 minutes until vegetables are tender.
5. Stir bell pepper mixture into rice mixture. Garnish with fresh oregano, if desired.
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