Multigrain Salad Over Greens
Did you make a resolution to get healthy in 2021? More importantly, are you keeping it? Healthy eating doesn’t have to be boring and tasteless. In fact, it can be delicious. Tammy Algood, recipe contributor for The Tennessee Magazine, shares some of her healthy farm-fresh recipes.
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Ingredients
- 4 teaspoons canola oil divided
- 2 teaspoons unsalted butter
- 1 large leek thinly sliced
- 4 cups low sodium vegetable or chicken stock
- 1/2 cup pearl barley
- 1/2 cup brown rice
- 1/2 cup golden raisins or dried currants
- 1/4 cup bulgur wheat
- 1/3 cup cup sunflower seeds or pine nuts
- 1/4 cup Fresh parsley chopped
- 1/2 teaspoon Garlic Salt
- 1/4 teaspoon Black pepper
- Mixed salad greens
- 2 tablespoons olive oil
- Parmesan shreds for garnish
Ingredients
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Instructions
- Place 2 teaspoons of canola oil and butter in a Dutch oven over medium-high heat. When butter has melted, add leeks and cook 4 minutes, stirring frequently.
- Add stock, pearl barley and brown rice. Bring to a boil, cover and reduce heat to simmer.
- Cook 35 minutes, then stir in raisins and bulgur. Cover and cook 10 minutes longer.
- Meanwhile, place remaining canola oil in a small skillet over medium-high heat. Add sunflower seeds and saute 2 minutes or until lightly browned. Remove from heat and set aside.
- When the bulgur is tender, remove from heat and stir in sunflower seeds, parsley, salt and pepper.
- Serve over mixed salad greens and drizzle the top with olive oil. Garnish with Parmesan if desired and serve.
Recipe Notes
Note: if desired, add slices of roasted chicken or grilled fish to the salad.
Nutrition information: 215 calories; 8.4g fat; 47mg sodium; 32g carbohydrates; 4.5g protein.
Photo courtesy of Robin Conover, The Tennessee Magazine
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