Multigrain & Veggie Side Dish Recipe

Multigrain & Veggie Side Dish Recipe photo by Taste of Home

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“Packed with all the good things we're supposed to eat, this dish is delicious and so nice in appearance. It's fun to make, too.” Most of the 6 g of fiber in this healthy side come from spinach, pinto beans and barley. Marian Platt - Sequim, Washington

This recipe is:

Healthy

Quick

Diabetic Friendly

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Multigrain & Veggie Side Dish Recipe

Prep/Total Time: 30 min.

Yield: 8 Servings

15 15 30

Ingredients

2-2/3 cups water
2/3 cup uncooked long grain rice
2/3 cup quick-cooking barley
1/2 teaspoon salt
1 large onion, chopped
2 medium carrots, chopped
1 medium sweet red pepper, chopped
1 small turnip, chopped
1/2 cup chopped celery or celery root
1 tablespoon minced fresh gingerroot
2 tablespoons olive oil
1 package (10 ounces) fresh spinach, torn
1 cup canned pinto beans, rinsed and drained
2 tablespoons reduced-sodium soy sauce

Directions

In a small saucepan, bring water to a boil. Stir in the rice, barley and salt. Reduce heat; cover and simmer for 12-18 minutes or until grains are tender. Remove from the heat; let stand for 5 minutes.
In a Dutch oven, saute the onion, carrots, red pepper, turnip, celery and ginger in oil until crisp-tender. Stir in the spinach, beans, soy sauce and rice mixture; cook and stir until heated through and spinach is wilted. Yield: 8 servings.

Nutritional Facts 1-1/4 cups equals 199 calories, 4 g fat (1 g saturated fat), 0 cholesterol, 387 mg sodium, 35 g carbohydrate, 6 g fiber, 6 g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1/2 fat.

Originally published as Multigrain & Veggie Side Dish in Healthy Cooking October/November 2008, p13