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quinoa-wheat-berry-pilaf recipe

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.

kwvegan vegan