| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Vegetables |
|
Grains, Legumes, Low fat |
6 |
servings |
INGREDIENTS
| 1 1/2 |
fl |
Olive oil; see note 4 |
| 1 |
|
Red onion; chopped |
| 2 |
|
Cloves garlic; chopped |
| 1/3 |
c |
Wild rice |
| 1/3 |
c |
Barley |
| 1 |
ts |
Dried thyme |
| 4 |
c |
Water; or diluted broth |
| 1/2 |
c |
Lentils |
| 1/2 |
c |
Bulgur |
|
|
Salt; to taste |
|
|
Freshly ground black pepper; to taste |
| 2 |
tb |
Finely chopped fresh parsley |
| 1 |
|
Vegetable broth; cube, optional |
INSTRUCTIONS
1. Heat the oil in a large pot [saucepan] on medium heat. Add the onion and
garlic and saute until the onion is soft, about 3 minutes.
2. Stir in the wild rice and barley and coat with the oil. Sprinkle with
the thyme and pour in the water. Bring to a boil, cover, lower the heat and
simmer for 25 minutes.
3. Add the lentils and bulgur to the pot and simmer together for 25-30
minutes more, covered, adding more water if the mixture seems too dry.
Season with the salt and pepper. Stir in the parsley.
PRESSURE COOKER VERSION (developed by my friend, RP, in Cincinnati, Ohio)
1. Heat the oil in the pressure cooker on medium heat. Add the onion and
saute until the onion is soft. Add the garlic and saute an additional 3
minutes.
2. Boil 4 cups of water, then add the bouillon cube to the water, stirring
to dissolve.
3. Stir the wild rice, barley, lentils and bulgur, into the pressure
cooker, and coat with the oil. Sprinkle with the thyme and pour in the 4
cups hot water.
4. Put the lid on the pressure cooker. Turn the stove element up to high,
and wait for the mixture to boil. Turn down the heat to a lower level, but
hot enough to maintain pressure.
5. Cook for about 20 minutes, then remove pot to a cool element to allow
the pressure to go down. Or, if in a hurry, remove pot to sink and run cold
water along the sides of the pot until the pressure is down.
NOTES : 1. Suggested use: as a side dish 2. Green/brown or red lentils may
be used interchangeably. 3. Brown rice may be used instead of wild rice, or
a combination of brown and wild rice may be used. 4. The original recipe
called for 1/4 cup oil. I've lowered the amount to 1 1/2 fluid ounces (1/4
cup = 2 fluid ounces) to bring it within the 30%cff limit. I find that the
onions and garlic cook faster with the lower volume of oil.
Recipe by: Lucy Waverman, Fast & Fresh Cookbook, p. 100
Posted to EAT-LF Digest by "Ellen Pickett" <ellen@qnetix.ca> on Mar 6,
1999, converted by MM_Buster v2.0l.
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