Brown Rice, Lentil And Barley Pilaf Recipe - Cooking Index
Brown Rice, Lentil And Barley Pilaf Recipe - Cooking Index
This recipe can be cut in half to serve four, or make the full batch; refrigerate any extra in a covered container and reheat as needed in the microwave. It's incredibly versatile.
Courses: Vegetarian| 4 | Carrots - diced | |
| 4 cups | 948ml | Low-sodium vegetable broth |
| 1 1/3 cups | 213g / 7.5oz | Brown rice |
| 2 | Onions - chopped | |
| 1/2 cup | 118ml | Lentils - rinsed and drained |
| 1/2 cup | 118ml | Pearl barley |
| 2 cups | 292g / 10oz | Broccoli florets |
| 1/4 cup | 23g / 0.8oz | Minced parsley |
In a large nonstick saucepan or Dutch oven, combine the carrots, broth, rice, onions, lentils and barley; bring to a boil. Reduce the heat and simmer, covered, until the grains are softened, 30 to 40 minutes.
Add the broccoli and parsley; simmer, covered, until the grains are tender and the broccoli is tender-crisp, about 10 minutes.
This recipe yields 8 servings.
Per Serving: 255 Calories, 2 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 67 mg Sodium, 53 g Total Carbohydrate, S g Dietary Fiber, 9 g Protein, 51 mg Calcium.
Serving Provides: 1 Bread, 1 Fruit/Vegetable.
Points Per Serving: 4.
Source:
Simply the Best: 250 Prizewinning Family Recipes by Weight Watchers
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