Wild Rice and Barley Salad

Wild Rice and Barley Salad Recipe
Randy Mayor; Jan Gautro
In addition to fiber, whole grains like wild and brown rice offer plenty of vitamins B6, E, and folate to maintain heart health. Serve with pork tenderloin.

Yield:

8 servings (serving size: about 2/3 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 146
Caloriesfromfat 14 %
Fat 2.3 g
Satfat 0.3 g
Monofat 1.3 g
Polyfat 0.6 g
Protein 5 g
Carbohydrate 27.6 g
Fiber 4.3 g
Cholesterol 0.0 mg
Iron 1.2 mg
Sodium 235 mg
Calcium 29 mg

Ingredients

1 3/4 cups fat-free, less-sodium chicken broth
1/2 cup uncooked brown and wild rice mix
1/2 cup uncooked pearl barley
3/4 cup rinsed and drained canned chickpeas (garbanzo beans)
1/3 cup golden raisins
1/4 cup sliced green onions
2 tablespoons red wine vinegar
1 1/2 teaspoons extravirgin olive oil
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh basil
2 tablespoons slivered almonds, toasted

Preparation

Combine first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until liquid is absorbed. Remove from heat, and let stand, covered, 5 minutes. Spoon rice mixture into a medium bowl. Add chickpeas, raisins, and green onions.

Combine vinegar and next 4 ingredients (through pepper) in a small bowl; stir with a whisk. Pour over barley mixture; toss well. Cover; chill 2 hours. Stir in basil and almonds.

Note:

Jaime Harder, MA, RD,

January 2008
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