Wild Rice and Barley Salad

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

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Nutritional Information

Amount per serving
  • Calories: 146
  • Calories from fat: 14%
  • Fat: 2.3g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 1.3g
  • Polyunsaturated fat: 0.6g
  • Protein: 5g
  • Carbohydrate: 27.6g
  • Fiber: 4.3g
  • Cholesterol: 0.0mg
  • Iron: 1.2mg
  • Sodium: 235mg
  • Calcium: 29mg

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

  1. 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.
  2. 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.
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