Multi Grain Pilaf with Sunflower Seeds

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IngredientsMultigrain Pilaf with Sunflower Seeds

  • 4 teaspoons canola oil, divided
  • 1/3 cup sunflower seed kernels
  • 1/2 teaspoon salt, divided
  • 2 teaspoons butter
  • 1 cup thinly sliced leek (about one large)
  • 2 1/2 cups water
  • 1 1/2 cups fat-free, low sodium chicken broth
  • 1/2 cup uncooked Pearl barley
  • 1/2 cup Brown rice blend or Brown rice
  • 1/2 cup dried currants
  • 1/4 cup uncooked Bulgar wheat
  • 1/4 cup chopped fresh parsley
  • 1/4 teaspoon freshly ground black pepper


  1. Heat a Dutch oven over medium-high heat. Add 2 teaspoons oil, sunflower seeds, and 1/4 teaspoon salt; sauté 2 minutes. Remove from pan.
  2. Heat pan over medium heat; add remaining 2 teaspoons oil and butter.
  3. Add leek; cook 4 minutes or until tender, stirring frequently.
  4. Add 2 1/2 cups water and chicken broth, uncooked Pearl barley, and Brown Rice; bring to a boil. Cover, reduce heat, and simmer 35 minutes.
  5. Stir in currants and Bulgar; cover and simmer 10 minutes or until grains are tender. Remove from heat; stir in remaining 1/4 teaspoons salt, sunflower seeds, parsley, and pepper.
  6. Serve warm.
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