7-Grain Pilaf

Serves 6


  • 2 tbsp extra virgin olive oil
  • ½ cup onions, diced
  • ½ cup celery, peeled & diced
  • ½ cup carrots, peeled & diced
  • ¼ tsp kosher salt
  • ground black pepper to taste
  • 1 tsp ground cumin
  • 1 tbsp garlic, finely chopped
  • 1 cup uncooked 7-grain cereal
  • 2½ cups fat-free, low-sodium vegetable or chicken stock
  • 2 bay leaves
  • zest & juice of ½ lemon
  • lemon wedges for garnish


  1. Heat 2 tbsp olive oil in a large saucepan over medium-high heat
  2. Add the onions, celery and carrots.  Season with salt and pepper.  Cook until tender and lightly browned, stirring occasionally, about 5 minutes
  3. Add the garlic and cumin and cook until they become aromatic, only 1-2 minutes
  4. Add the cereal, water and bay leaves.  Season with salt and pepper
  5. Lower the heat to a simmer, cover with a round of parchment and then a lid. Cook until the cereal is tender, 35-45 minutes
  6. Allow to sit, covered for 5 minutes. Then fluff with a fork, remove bay leaves and add lemon juice and zest. Taste and adjust seasonings