1 teaspoon olive oil

1 cup chopped onion

3 garlic cloves, minced

2 1/3 cups vegetable broth

1/3 cup uncooked kasha (buckwheat groats)

1/3 cup uncooked pearl barley

1/3 cup uncooked bulgur

1/2 teaspoon salt

1 bay leaf

1/4 cup chopped pecans, toasted

1/8 teaspoon ground pepper

3 green onions, sliced

 

Heat oil in a 2-quart saucepan over medium-high heat. Add onion and garlic to pan; sauté 3 minutes or until onion is tender. Add broth and next 5 ingredients (through bay leaf) to pan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Remove from heat. Discard bay leaf. Fluff with a fork; stir in pecans and pepper. Top with green onions.

 

Yields 7-½ cup servings. Calories 115, fat 4g, Protein 2.7g, carb 18.4g, fiber 3.7g, chol 0mg, sodium 327mg, calc 16mg