Mixed Grain Pilaf

 

This mixed grain pilaf is delicious, you can mix up all the grains and keep them in a tub or jar to use when you wish. A great way to get a mixture of healthy grains into your diet and a nice alternative to the usual refined white rice so many of us tend to eat.

To make a multigrain mix, just mix together a few different grains (try to stick to ones that have a similar cooking time). In the mix below I used a mixture of basmati rice, wild rice, kamut, lentils and pearl barley. Quinoa and millet works well too.

DSC_0905Slimming Eats Recipe

Green 1 syn per serving

Extra Easy -1 syn per serving

 

Mixed Grain Pilaf
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Serves 4
Ingredients
  • 1 cup of multigrain mix (can be a mixture of any grains of your choice, that have a similar cooking time), I used basmati, wild rice, kamut, lentils and pearl barley
  • 2.5 cups (600ml) of vegetable stock (if you add brown rice to your mix, your may need slightly more stock
  • 1 onion, finely chopped
  • 2 cloves of garlic, crushed
  • 3 baby portobello mushrooms, finely chopped
  • 1 courgette, finely chopped
  • 1 carrot, chopped
  • 28g of sultanas (4 syns)
  • 2 teaspoons of ground cumin
  • 2 teaspoons of ground coriander
  • 1 teaspoon of turmeric
  • 3 cardamom pods
  • 2 bay leafs
  • low calorie spray
  • Fresh coriander
Instructions
  1. Spray a large saucepan over a medium high with some Frylight or Pam spray and add your onion and garlic, fry until softened and lightly golden.
  2. Add your leek, carrot, courgette and mushrooms and a little more Frylight or Pam spray and fry for a further 5 mins.
  3. Add the ground cumin, ground coriander, turmeric and sultanas and stir to evenly coat.
  4. Pour in the stock and add the cardamom pods and bay leaves. Bring to a boil and then reduce heat to low, cover and simmer until all stock is absorbed and grains are cooked.
  5. Top with some freshly chopped Coriander
  6. Great served on it’s own or as a side dish to your main meal.

 

DSC_0942

The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx. nutritional information:

Approx. NUTRITIONAL INFORMATION

per serving

Calories

235

Fat

1.6g

Saturated Fat

 

Total Carbohydrate

47.7g

Dietary Fibre

4.6g

Sugars

7.5g

Protein

              8.1g

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