Recipe: Whole-Grain Mexican Pilaf

Like the taste of salsa but want it with something more substantial than chips? Try mixing it in with these great grains as a side dish. The tomatoes in the salsa are a terrific source of vitamin C and beta-carotene, and the whole grains will keep you feeling full.

Ingredients

• 1/3 cup quick-cooking brown rice (ready in 10 minutes variety)
• 1/3 cup quick-cooking barley
• 1/3 cup quinoa
• 2 cups water
• 1 cup salsa
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon chili powder

Directions

1. Rinse rice, barley and quinoa in a fine mesh strainer. Add all ingredients to a medium-sized saucepan and bring to a boil.
2. Once boiling, cover with a lid, reduce heat to med-low and cook for 10 minutes until quinoa is tender. Remove from heat and let stand 5 minutes.
3. Fluff with a fork before serving.

Ingredient health benefits

• Brown rice: This grain isn’t quite as popular with the shell on, but each little kernel is packed with benefits for any rice-based meal. Brown rice has essential B vitamins like thiamine (vitamin B1), vitamin B6 and niacin, which your body makes into vitamin B3. There are also minerals like manganese and magnesium and phosphorus to support your bones, help regulate your blood pressure and to balance your body’s electrolyte levels. And compared to white rice, brown rice is higher in fiber to keep your stomach satisfied for longer.
• Barley: You don’t exactly hear about bloggers and influencers touting the wonders of barley, but there’s so much more to this humble whole grain than you might think. Brown rice and barley share some nutrients, like vitamin B6 and magnesium, but barley also has polyphenols and vitamin E, which work together to fight inflammation and boost your immune cells. There’s even magnesium and iron for your blood and bones. And your gut will appreciate the plant-based prebiotics and soluble fiber.
• Quinoa: Another hearty ingredient, quinoa has a similar nutritional profile to brown rice and barley. It has the B vitamins riboflavin (vitamin B2) and folate (vitamin B9), which many different organs and body systems need to stay in top shape. Riboflavin can even help your body absorb iron, which is also found in quinoa. But that’s not all! Quinoa is a good source of fiber, a vegetarian- and vegan-friendly complete protein, and it’s considered a superfood.

Nutrition information (per serving)

Makes 3 servings
Each serving = 1 cup

Calories: 210
Total fat: 2 g
Saturated fat: 0 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 710 mg
Total carbohydrate: 41 g
Fiber: 5 g
Sugars: 4 g
Protein: 5 g

— Recipe provided by Digestive Disease Health Team Dietitians.