Multigrain Pilaf with Sunflower Seeds

Elevate your mealtime with this wholesome and flavorful Multigrain Pilaf with Sunflower Seeds, a perfect blend of hearty grains, vibrant vegetables, and nutty toasted sunflower seeds. This nutritious recipe combines a medley of quinoa, brown rice, and bulgur simmered in savory vegetable broth and infused with the natural sweetness of sautéed carrots and zucchini. A finishing touch of fresh parsley, zesty lemon juice, and perfectly roasted sunflower seeds adds layers of texture and flavor to this versatile dish. Whether served as a satisfying vegetarian main course or a nutritious side, this quick and easy 45-minute recipe is a delicious way to nourish your body while delighting your taste buds.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 2 cloves Garlic, minced
• 1 medium Carrot, diced
• 1 small Zucchini, diced
• 1 cup Multigrain blend (e.g., quinoa, brown rice, and bulgur)
• 2 cups Vegetable broth
• 0.25 cup Sunflower seeds, toasted
• 2 tablespoons Fresh parsley, chopped
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 tablespoon Lemon juice

Directions

Step 1

Heat the olive oil in a medium-sized saucepan over medium heat.

Step 2

Add the chopped onion and sauté for 3-4 minutes until translucent.

Step 3

Stir in the minced garlic, diced carrot, and zucchini, and cook for an additional 5 minutes, stirring occasionally.

Step 4

Add the multigrain blend to the saucepan and stir for 1-2 minutes to lightly toast the grains.

Step 5

Pour in the vegetable broth and bring to a boil. Reduce the heat to low, cover the saucepan, and simmer for 20-25 minutes, or until the grains are tender and the liquid is absorbed.

Step 6

While the pilaf is cooking, toast the sunflower seeds in a dry skillet over low heat for 2-3 minutes until golden and fragrant. Set aside.

Step 7

Once the pilaf is cooked, remove it from heat and let it rest, covered, for 5 minutes.

Step 8

Fluff the pilaf with a fork and stir in the toasted sunflower seeds, chopped parsley, lemon juice, salt, and black pepper.

Step 9

Serve the multigrain pilaf warm as a side dish or enjoy it on its own as a light and wholesome meal.

Nutrition Facts

Serving size	(1066.2g)

Amount per serving	% Daily Value*
Calories	986.7

Total Fat 51.2g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 4.1g
Cholesterol 0mg	0%
Sodium 2361.2mg	0%
Total Carbohydrate 115.7g	0%
Dietary Fiber 19.6g	0%
Total Sugars 19.5g
Protein 26.6g	0%

Vitamin D 0IU	0%
Calcium 211.9mg	0%
Iron 7.3mg	0%
Potassium 2037.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.7%

Protein: 10.3%

Carbs: 44.9%