Zen Edamame Pilaf

MAKES: 12 SERVINGS
SERVING SIZE: 2/3 CUP
MAKES: ABOUT 8 CUPS
PREP: 20 MINS
SLOW COOK: 6 HRS TO 8 HRS (LOW) OR 3 TO 4 HOURS (HIGH)

 

 

 


Ingredients

2/3 cup wheat berries

1/2 cup regular barley

1/2 cup uncooked wild rice

2 14 1/2 ounce cans reduced-sodium vegetable broth or chicken broth

2 cups frozen shelled sweet soybeans (edamame) or baby lima beans

3/4 cup chopped red sweet pepper (1 medium)

1/2 cup finely chopped onion (1 medium)

1 tablespoon butter

4 cloves garlic, minced

3/4 teaspoon dried sage, crushed

1/4 teaspoon coarse ground black pepper


Directions
  1. Rinse and drain wheat berries, barley, and wild rice. In a 3 1/2- or 4-quart slow cooker combine wheat berries, barley, wild rice, broth, soybeans, sweet pepper, onion, butter, garlic, sage, and black pepper.
  2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. Stir before serving. Makes 12 servings.

Nutrition Facts (Zen Edamame Pilaf)

Per serving: 147 kcal , 3 g fat (1 g sat. fat , 0 g polyunsaturated fat , 0 g monounsaturated fat ), 3 mg chol. , 272 mg sodium , 24 g carb. , 5 g fiber , 3 g sugar , 7 g pro.