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.
Multigrain Pilaf with Persian Spices
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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
Instructions
- 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.
- 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.
- 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.
- 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.
Recipe Notes
Nutrition Facts
Multigrain Pilaf with Persian Spices
Amount Per Serving
Calories 201
* Percent Daily Values are based on a 2000 calorie diet.
| Nutrition Facts Per Serving (1/2 cup): |
| Calories: 201 calories |
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| % fat calories: 28 |
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| Fat: 7g |
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| Saturated Fat: 1g |
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| Cholesterol: 0mg |
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| Protein: 6g |
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| Carbohydrate: 32g |
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| Fiber: 5g |
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| Sodium: 201mg |
