Multigrain Pilaf With Sunflower Seeds

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Ingredients

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

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