QUINOA-BULGUR WHEAT PILAF

Quinoa-Bulgur Wheat Pilaf image

Provided by dicentra

Categories Grains

Time 25m

Yield 4 serving(s)

Number Of Ingredients 9

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2 tablespoons olive oil
1 large onion, peeled and diced
1/2 cup uncooked quinoa
1/2 cup Bulgar wheat
2 cups fat-free vegetable broth
1/2 lb asparagus, trimmed and cut into 2-inch lengths
1/2 lb green beans, trimmed
1 1/2 cups artichoke hearts, drained
salt & fresh ground pepper

Steps:

Heat skillet over medium heat. When hot, add 1 tablespoon oil. Add diced onion, and sauté for 1 minute.
Add remaining oil, quinoa and bulgur wheat, and continue cooking and stirring for about 2 minutes, or until grains turn slightly golden.
Reduce heat to medium-low, add vegetable broth, cover skillet, and cook for 10 minutes, stirring occasionally. Add asparagus and beans, re-cover skillet, and continue cooking and stirring until liquid is absorbed and grains are tender, about 10 minutes more.
Remove from heat, and stir in artichoke hearts and seasonings. Serve hot.

Nutrition Facts : Calories 235.4, Fat 8.4, SaturatedFat 1.2, Sodium 226.8, Carbohydrate 36.1, Fiber 9.3, Sugar 3.8, Protein 8.4