4 teaspoons canola oil, divided 1/3 cup sunflower seed kernels 1/2 teaspoon salt, divided 2 teaspoons butter 1 cup thinly sliced leek (about 1 large) 2 1/2 cups water 1 1/2 cups fat-free, less-sodium chicken broth 1/2 cup uncooked pearl barley 1/2 cup brown rice blend (such as Lundberg) or brown rice 1/2 cup dried currants 1/4 cup uncooked bulgur 1/4 cup chopped fresh parsley 1/4 teaspoon freshly ground black pepper

Heat a Dutch oven over medium-high heat. Add 2 teaspoons oil, sunflower seeds, and 1/4 teaspoon salt; sauté 2 minutes or until lightly browned. Remove from pan; set aside. Heat pan over medium heat; add remaining 2 teaspoons oil and butter. Add leek; cook 4 minutes or until tender, stirring frequently. Add 2 1/2 cups water and next 3 ingredients (through rice); bring to a boil. Cover, reduce heat, and simmer 35 minutes. Stir in currants and bulgur; cover and simmer 10 minutes or until grains are tender. Remove from heat; stir in remaining 1/4 teaspoon salt, sunflower seeds, parsley, and pepper. Serve immediately.