Wild Rice and Grain Pilaf

[Guest guest]

Wild Rice and Grain Pilaf 01-NOV-00 p. 64

8 servings—Egg- & Dairy-free

 

Wild rice is actually not a grain but the seed of an

aquatic plant that has been harvested for hundreds of

years by Native Americans in the Northwest and upper

Midwest. Amaranth and quinoa are ancient grains used

by the native peoples of South America. Together they

make a great-tasting, high-protein pilaf, which is

rounded out with sunflower seeds and sweetened with

currants.

 

5 1/2 cups low-sodium vegetable broth or water

1/2 cup sunflower seeds

1 cup uncooked wild rice

1 cup uncooked quinoa

1 1/2 Tbs. olive oil

2 medium carrots, diced

2 stalks celery, diced

1 large onion, diced

1 Tbs. minced fresh ginger

1 Tbs. salt

1 1/2 tsp. cracked black pepper

1 tsp. ground coriander

1/2 cup uncooked amaranth

1 cup dried currants

1 bay leaf

2 Tbs. minced fresh dill

1 Tbs. minced fresh tarragon

1 Tbs. minced fresh thyme

In large saucepan, bring broth to a simmer over

medium-low heat.

 

Meanwhile, in small, dry skillet, cook sunflower seeds

over medium heat until lightly toasted, stirring

occasionally, 2 to 3 minutes. Transfer to small plate

and set aside.

 

In sieve, combine wild rice and quinoa. Rinse under

cold running water until water runs clear. Set aside.

 

In large, heavy pot, heat oil over medium heat. Add

carrots, celery, onion, ginger, 1/2 tablespoon salt,

pepper and coriander and cook, stirring occasionally,

2 minutes. Add wild rice, quinoa and amaranth and

cook, stirring, until grains are fragrant, about 2

minutes.

 

Add currants, bay leaf, dill, tarragon, thyme and

remaining 1/2 tablespoon salt. Stir in simmering

broth, increase heat and bring to a boil. Cover,

reduce heat to low and simmer until wild rice is

tender, 40 to 55 minutes.

 

Remove and discard bay leaf; drain pilaf if necessary.

Stir in toasted sunflower seeds and serve hot.

 

PER serving: 384 CAL; 12 G PROT; 9 TOTAL FAT (1 SAT.

FAT); 55 G CARB.; CHOL; 954 MG SOD.; 6 FIBER

 

 

 

 

=====

Language is an expression of thought. Everytime you speak, your mind is on

ParadeMark 12: 30,31

 

 

 

Tax Center - online filing with TurboTax

http://taxes./