Delicious Living
Ingredients
  • 1/3 cup pearl barley
  • 1/3 cup oat groats
  • 2 1/4 cups water
  • 1/2 teaspoon salt
  • 1/4 cup quinoa, well rinsed
  • 1 tablespoon olive oil
  • 1 medium onion, chopped (about 1 cup)
  • 1/4 teaspoon ground cinnamon
  • 1/2 teaspoon ground cardamom
  • 1/4 teaspoon black pepper
  • 1 tablespoon honey
  • 1/4 cup currants
  • 1/3 cup roasted and unsalted pistachios, roughly chopped
  • 3 tablespoons chopped fresh mint (plus reserved whole leaves for garnish)

Multigrain Pilaf with Persian Spices

Cheryl Sternman Rule | Delicious Living
  • Serves: 6 people
  • Calories per serving: 201

Heady spices — cinnamon, cardamom, and mint — flavor this pistachio- and currant-studded pilaf. The combination of grains provides significant protein and cholesterol-lowering soluble fiber.

Directions
  1. Combine barley and groats in a small strainer; rinse well. Transfer to a 4-quart saucepan. Add water and salt, and bring to a boil. Reduce heat, cover, and simmer for 20 minutes.
  2. Add quinoa to pot. Cook 15 minutes longer, or until grains are tender and water is completely absorbed. Transfer to a large, shallow bowl and allow to cool slightly.
  3. In a nonstick saucepan, heat oil over medium-low heat. Add onion and sauté, stirring occasionally, for 5 minutes, or until translucent. Add cardamom, cinnamon, and pepper; cook, stirring constantly, 1 minute longer.
  4. Add onion-spice mixture and honey to grains, stirring thoroughly to combine. Stir in currants, pistachios, and chopped mint. Garnish with whole mint leaves, and serve warm or at room temperature.

 

Nutrition Facts Per Serving (1/2 cup):
Calories: 201 calories
% fat calories: 28
Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
Protein: 6g
Carbohydrate: 32g
Fiber: 5g
Sodium: 201mg

 

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