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Randy Mayor; Jan Gautro Photo by: Randy Mayor; Jan Gautro

Wild Rice and Barley Salad

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.

Cooking Light JANUARY 2008

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

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.

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
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Wild Rice and Barley Salad recipe

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