Date: Thu, 19 Nov 1998 18:58:41 -0800
From: "Ross, Lynne" (Lynne.Ross@Den.Galileo.com)
Quinoa and Wheat Berry Pilaf
Adpated From 1,001 Low-Fat Vegetarian Recipes by Sue Spitler and Linda R. Yoakam
Prep: 15 min, Cook: 40 min.
* 1/2 cup wheat berries
* 1 cup vegetable stock or water
* 1/2 cup quinoa
* 3/4 cup green onions, including tops, chopped
* 1 medium red bell pepper, chopped
* 3 cloves garlic, minced
* 1 cup Shiitake or portobello mushrooms, chopped
* 1/2 cup frozen peas, thawed
* 1/4 cup parsley, finely chopped
* salt and pepper, to taste
Cover wheat berries with 2 inches water in small saucepan and soak
overnight. Heat to boiling; reduce heat and simmer , covered, until
tender, 15-20 minutes. Heat stock to boiling in small saucepan; add
quinoa. Reduce heat and simmer until quinoa is tender and stock
absorbed, about 15 minutes. Saute green onions, bell pepper, and
garlic in stock/broth in small saucepan until tender, 3-4 minutes; add
mushrooms and saute until tender, 5-8 minutes. Add peas and cook,
covered, until hot, 3-4 minutes. Combine warm grains, vegetables, and
parsley in serving bowl; season to taste with salt and pepper.
This recipe serves 4 people.
Per serving: calories 174, fat 4.7g, 23% calories from fat, cholesterol 0mg,
protein 5.8g, carbohydrates 29.1g, fiber 5.1g, sodium 29mg.