Multigrain Pilaf with Sunflower Seeds

Nutriscore Rating: 73/100

Elevate your mealtime with this wholesome and flavorful Multigrain Pilaf with Sunflower Seeds, a perfect blend of hearty grains, vibrant vegetables, and nutty toasted sunflower seeds. This nutritious recipe combines a medley of quinoa, brown rice, and bulgur simmered in savory vegetable broth and infused with the natural sweetness of sautéed carrots and zucchini. A finishing touch of fresh parsley, zesty lemon juice, and perfectly roasted sunflower seeds adds layers of texture and flavor to this versatile dish. Whether served as a satisfying vegetarian main course or a nutritious side, this quick and easy 45-minute recipe is a delicious way to nourish your body while delighting your taste buds.

Recipe Information

• Prep Time: 15 min
• Cook Time: 30 min
• Total Time: 45 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

12 items

• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 2 cloves Garlic, minced
• 1 medium Carrot, diced
• 1 small Zucchini, diced
• 1 cup Multigrain blend (e.g., quinoa, brown rice, and bulgur)
• 2 cups Vegetable broth
• 0.25 cup Sunflower seeds, toasted
• 2 tablespoons Fresh parsley, chopped
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 tablespoon Lemon juice

📝 Instructions

9 steps

1. Heat the olive oil in a medium-sized saucepan over medium heat.

2. Add the chopped onion and sauté for 3-4 minutes until translucent.

3. Stir in the minced garlic, diced carrot, and zucchini, and cook for an additional 5 minutes, stirring occasionally.

4. Add the multigrain blend to the saucepan and stir for 1-2 minutes to lightly toast the grains.

5. Pour in the vegetable broth and bring to a boil. Reduce the heat to low, cover the saucepan, and simmer for 20-25 minutes, or until the grains are tender and the liquid is absorbed.

6. While the pilaf is cooking, toast the sunflower seeds in a dry skillet over low heat for 2-3 minutes until golden and fragrant. Set aside.

7. Once the pilaf is cooked, remove it from heat and let it rest, covered, for 5 minutes.

8. Fluff the pilaf with a fork and stir in the toasted sunflower seeds, chopped parsley, lemon juice, salt, and black pepper.

9. Serve the multigrain pilaf warm as a side dish or enjoy it on its own as a light and wholesome meal.

Nutrition Facts

1 serving (257.1g)

Calories		225
% Daily Value*
Total Fat		12.3 g	16%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	0.3 g
Cholesterol		0 mg	0%
Sodium		540 mg	23%
Total Carbohydrate		26.0 g	9%
	Dietary Fiber	4.9 g	17%
	Total Sugars	4.6 g
Protein		6.4 g	13%
Vitamin D		0.0 mcg	0%
Calcium		49 mg	4%
Iron		1.8 mg	10%
Potassium		495 mg	11%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 443 cal (46.3%%)

Protein: 100 cal (10.5%%)

Carbs: 414 cal (43.2%%)