Great Grain Pilaf Recipe

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Bored with boiled rice? Try this fun pilaf from Joyce Graves of Sterling Heights, Michigan. "This pilaf is mild tasting and a great way to include fiber in your diet," writes Joyce. "Because I like experimenting with different grains, I buy at a bulk food store. Being able to purchase just the amount you need for a recipe is a real advantage."
TOTAL TIME: Prep: 5 min. Cook: 30 min.
MAKES:8 servings
TOTAL TIME: Prep: 5 min. Cook: 30 min.
MAKES: 8 servings


  • 1/2 cup chopped green onions
  • 2 garlic cloves, minced
  • 2 teaspoons butter
  • 1 cup uncooked long grain rice
  • 1/2 cup bulgur
  • 1/4 cup quick-cooking barley
  • 3 cups reduced-sodium chicken broth or vegetable broth
  • 1/2 teaspoon salt
  • Dash pepper
  • 1/3 cup minced fresh parsley

Nutritional Facts

2/3 cup: 154 calories, 2g fat (1g saturated fat), 4mg cholesterol, 202mg sodium, 30g carbohydrate (0 sugars, 3g fiber), 5g protein. Diabetic Exchanges: 2 starch.


  1. In a large saucepan, saute onions and garlic in butter until tender. Add the rice, bulgur and barley; cook and stir for 5 minutes.
  2. Gradually stir in the broth, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 25 minutes or until grains are tender and broth is absorbed. Stir in parsley. Yield: 8 servings.
Originally published as Great Grain Pilaf in Light & Tasty June/July 2004, p55

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