Cooking Light October 2007
Roasted buckwheat groats-called "kasha"=lend this pilaf a nutty flavor. Kasha is available in the kosher section of most grocery stores. This provides about 10 percent of daily fiber needed in one serving.
1 tsp olive oil
1 cup chopped onion
3 garlic cloves, minced
2 1/3 cups organic vegetable broth
1/3 cup uncooked kasha (buckwheat groats)
1/3 cup uncooked pearl barley
1/3 cup uncooked bulgur
1/2 tsp kosher salt
1 bay leaf
1/4 cup chopped pecans, toasted
1/8 tsp freshly ground black pepper
1. Heat oil in a 2-quart saucepan over medium-high heat. Add onion and garlic to pan; saute 3 minutes or until onion is tender.
2. Add broth and next 5 ingredients(through bay leaf) to pan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Remove from heat. Discard bay leaf. Fluff with a fork; stir in pecans and pepper.
Serves: 7 (1/2 cup servings)
Nutritional Information:
Calories 115 (31% from fat)
Fat 4g (sat 0.4g, mono 2.3g, poly 11g)
Protein 2.7g
Carbohydrates 18.4g
Fiber 3.7g
Iron 0.6mg
Sodium 327mg
Calcium 16mg
