Wild Rice and Barley Pilaf With Dried Fruit

May 19, 2023May 19, 20230 1
Wild Rice and Barley Pilaf With Dried Fruit recipe for your lunch meal
in Lunch

Prep

15 min

Cook

45 min

Ready In

1 hr

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups vegetable broth or 2 cups chicken broth
3/4 cup wild rice
1/4 cup pearl barley
1 tablespoon Smart Balance butter spread
1 cup onion , diced
1 cup leek , green parts ( or 2 c green and white , omit onion )
1/2 cup celery , diced
1/2 teaspoon black pepper
1/2 teaspoon ground sage
4 garlic cloves
1/2 cup dried cranberries ( cherry flavored are great ! )
1/4 cup walnuts , chopped

Nutrision Information

Servings Per Recipe
4
Calories
305
Sugar
9g
Fat
7g
This Wild Rice and Barley Pilaf With Dried Fruit recipe is a nutritious and delicious way to enjoy lunch. The combination of wild rice, barley, and dried fruit creates a flavorful and satisfying dish that is perfect for a midday meal. The addition of walnuts provides a healthy source of protein and fat, while the vegetables and herbs add flavor and nutrition. This recipe is easy to make and can be enjoyed warm or cold, making it a great option for meal prep. It is also a great way to use up leftover rice and vegetables from previous meals. Try this recipe today and enjoy a delicious and healthy lunch!

Instructions

1.Bring broth to a boil in a saucepan.
2.Add rice and barley, and stir.
3.Reduce heat to low and cover; let simmer for 45 minutes.
4.Meanwhile, heat Smart Balance in a large nonstick skillet over medium heat.
5.Add onion, leek, celery, black pepper, sage and garlic; cook, stirring often, until vegetables are tender, about 10 minutes.
6.Stir in cranberries and walnuts, and remove from heat.
7.Fluff pilaf with a fork and toss with vegetable mixture.

PROS

This Wild Rice and Barley Pilaf With Dried Fruit recipe is a delicious and healthy lunch option.
It is high in fiber and protein, and it is a good source of vitamins and minerals.

This recipe is vegetarian and can easily be made vegan by using vegetable broth instead of chicken broth.

CONS

This recipe takes about an hour to prepare, which may not be suitable for those with a busy schedule.
It also contains walnuts, which may not be suitable for those with a nut allergy.

HEALTH & BENEFITS

Wild rice is a good source of fiber, protein, and B vitamins. It also contains antioxidants, which can help prevent the damage caused by free radicals in the body. Barley is also a good source of fiber, protein, and B vitamins, and it can help lower cholesterol and reduce the risk of heart disease. Cranberries are high in antioxidants and have anti-inflammatory properties, which can help reduce the risk of chronic diseases such as cancer and heart disease. Walnuts are a good source of healthy fats, protein, and fiber, and they have been shown to reduce the risk of heart disease.

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