Barley & Wild Rice Pilaf with Pomegranate Seeds

Barley & Wild Rice Pilaf with Pomegranate Seeds might be just the side dish you are searching for. One portion of this dish contains approximately 5g of protein, 7g of fat, and a total of 205 calories. This dairy free, lacto ovo vegetarian, and vegan recipe serves 6 and costs $1.41 per serving. 1326 people were impressed by this recipe. From preparation to the plate, this recipe takes about 1 hour. It is brought to you by Eating Well. If you have flat-leaf parsley, pine nuts, wild rice, and a few other ingredients on hand, you can make it. Taking all factors into account, this recipe earns a spoonacular score of 90%, which is awesome. If you like this recipe, take a look at these similar recipes: Barley-Rice Pilaf, Rice and Barley Pilaf, and Rice Pilaf With Brussels Sprouts and Sunflower Seeds.

Servings: 6

Preparation duration: 20 minutes

Cooking duration: 40 minutes

 

Ingredients:

2 tablespoons chopped flat-leaf parsley

2 teaspoons freshly grated lemon zest

2 teaspoons extra-virgin olive oil

1 medium onion, finely chopped

1/2 cup pearl barley

1/3 cup pine nuts

1 cup pomegranate seeds, (1 large fruit; see Tip)

3 cups reduced-sodium chicken broth, or vegetable broth

1/2 cup wild rice, rinsed

Equipment:

sauce pan

frying pan

bowl

Cooking instruction summary:

Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened. Add wild rice and barley; stir for a few seconds. Add broth and bring to a simmer. Reduce heat to low, cover and simmer until the wild rice and barley are tender and most of the liquid has been absorbed, 45 to 50 minutes.Meanwhile, toast pine nuts in a small, dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.Add pomegranate seeds, lemon zest, parsley and the toasted pine nuts to the pilaf; fluff with a fork. Serve hot.

 

Step by step:


1. Heat oil in a large saucepan over medium heat.

2. Add onion and cook, stirring often, until softened.

3. Add wild rice and barley; stir for a few seconds.

4. Add broth and bring to a simmer. Reduce heat to low, cover and simmer until the wild rice and barley are tender and most of the liquid has been absorbed, 45 to 50 minutes.Meanwhile, toast pine nuts in a small, dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes.

5. Transfer to a small bowl to cool.

6. Add pomegranate seeds, lemon zest, parsley and the toasted pine nuts to the pilaf; fluff with a fork.

7. Serve hot.


Nutrition Information:

Quickview
205k Calories
5g Protein
7g Total Fat
32g Carbs
21% Health Score
Limit These
Calories
205k
10%

Fat
7g
11%

  Saturated Fat
0.66g
4%

Carbohydrates
32g
11%

  Sugar
6g
7%

Cholesterol
0.0mg
0%

Sodium
474mg
21%

Get Enough Of These
Protein
5g
11%

Manganese
1mg
56%

Vitamin K
31µg
30%

Fiber
5g
21%

Magnesium
61mg
15%

Phosphorus
153mg
15%

Copper
0.29mg
15%

Zinc
1mg
12%

Vitamin B3
2mg
11%

Selenium
6µg
10%

Folate
35µg
9%

Vitamin C
6mg
8%

Vitamin E
1mg
8%

Vitamin A
371IU
7%

Vitamin B6
0.15mg
7%

Iron
1mg
7%

Potassium
248mg
7%

Vitamin B1
0.1mg
7%

Vitamin B2
0.09mg
5%

Vitamin B5
0.35mg
3%

Calcium
18mg
2%

covered percent of daily need
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