Multigrain Pilaf with Sunflower Seeds
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.
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Recipe Information
Ingredients
- 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
Heat the olive oil in a medium-sized saucepan over medium heat.
Add the chopped onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic, diced carrot, and zucchini, and cook for an additional 5 minutes, stirring occasionally.
Add the multigrain blend to the saucepan and stir for 1-2 minutes to lightly toast the grains.
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.
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.
Once the pilaf is cooked, remove it from heat and let it rest, covered, for 5 minutes.
Fluff the pilaf with a fork and stir in the toasted sunflower seeds, chopped parsley, lemon juice, salt, and black pepper.
Serve the multigrain pilaf warm as a side dish or enjoy it on its own as a light and wholesome meal.
Nutrition Facts
Calories |
987 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.2 g | 66% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2361 mg | 103% | |
| Total Carbohydrate | 115.7 g | 42% | |
| Dietary Fiber | 19.6 g | 70% | |
| Total Sugars | 19.5 g | ||
| Protein | 26.6 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 212 mg | 16% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 2038 mg | 43% | |
*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.
