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Meatless & Vegetarian pg 3 >  Three Grain Pilaf


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A healthful, affordable recipe. Orzo is pasta that looks like rice. Barley adds a nutty flavor. Together, with the rice, the three make an exciting grain dish.
45 minutes
Serves: 6


    • 1 medium onion, minced
    • 1/2 cup peppers, green or red or both
    • 1 oz vegetable oil (or butter)
    • 1/2 cup golden raisins
    • 1/4 cup chopped fresh parsley
    • 1/2 cup pearled barley
    • 5 cups chicken broth or water with one bouillon cube
    • 1 cup converted rice
    • 1/2 cup dry orzo pasta
    • 3 bay leaves
    • 1/2 cup chopped nuts such as pine, almonds or walnuts (optional)
    • Seasonings to taste


1. Saute onion and peppers in oil or butter for 5 minutes. Remove from heat. Add raisins and parsley; set aside.

2. Cook barley in 5 cups of stock or water for 20 minutes, covered, then add rice and cook for 15 more minutes. Add orzo and bay leaves. Cook covered for another 5 minutes.

3. Remove bay leaves. Fold in sauteed vegetables and nuts (optional). Add seasonings (not too much salt!) Serve.

Nutrients per serving: 1 cup

    Calories 251; Saturated Fat 0.8 g; Iron 2.2 mg; Protein 8 g; Cholesterol 4 mg; Calcium 28 mg; Carbohydrate 46 g; Vitamin A 41 RE; Sodium 224 mg; Total Fat 4.0 g; Vitamin C 17 mg; Dietary Fiber 3 g

USDA Food & Nutrition Services - Team Nutrition: Food, Family & Fun


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