So-Good Pilaf Recipe

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Packed with good-for-you grains, this hearty side dish certainly sticks to your ribs. Carrots, parsley and spinach give it great color, while almonds add a delightful crunch. Linda Niceswanger - Cols, Ohio
Featured In: 20 Quinoa Recipes
TOTAL TIME: Prep: 10 min. Cook: 50 min.
MAKES:6 servings
TOTAL TIME: Prep: 10 min. Cook: 50 min.
MAKES: 6 servings


  • 1 medium onion, chopped
  • 1 medium carrot, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon butter
  • 1/3 cup uncooked medium pearl barley
  • 1/3 cup uncooked brown rice
  • 1/3 cup uncooked bulgur
  • 2-1/2 cups reduced-sodium chicken broth or vegetable broth
  • 1/4 cup white wine or additional broth
  • 1 tablespoon minced fresh sage or 1 teaspoon rubbed sage
  • 1/4 teaspoon white pepper
  • 1/3 cup minced fresh parsley
  • 1/3 cup chopped almonds, toasted
  • 1/4 cup canned chopped green chilies
  • 2 cups fresh baby spinach, optional

Nutritional Facts

2/3 cup: 195 calories, 6g fat (2g saturated fat), 5mg cholesterol, 287mg sodium, 29g carbohydrate (3g sugars, 5g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.


  1. In a large nonstick skillet, saute the onion, carrot and garlic in butter until tender. Add the barley, rice and bulgur; saute 3 minutes longer.
  2. Add the broth, wine, sage and pepper; bring to a boil. Reduce heat; cover and simmer for 40-45 minutes or until the grains are tender. Remove from the heat. Stir in the parsley, almonds and chilies. Serve immediately over spinach if desired. Yield: 6 servings.
Originally published as So-Good Pilaf in Healthy Cooking August/September 2008, p60

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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cossfam User ID: 993077 172495
Reviewed Feb. 11, 2014

"Love this recipe. It is definitely a good one to introduce other grains into our diet. I skip the almonds as we are not nut eaters, and I don't recommend the vegetable broth; use chicken broth as it is much better."

alisondvm User ID: 788843 169773
Reviewed Jan. 12, 2009

"I liked this recipe for it's great health benefits but it did take longer to cook than indicated."

teresa.rea User ID: 1044190 81723
Reviewed Sep. 13, 2008

"This is wonderful, especially if you can let it sit for a short while to mix the flavors before serving :)"

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