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.

Jaime Harder, MA, RD
Recipe by Cooking Light January 2008

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Randy Mayor; Jan Gautro

Recipe Summary

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

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

Nutrition Facts

146 calories; calories from fat 14%; fat 2.3g; saturated fat 0.3g; mono fat 1.3g; poly fat 0.6g; protein 5g; carbohydrates 27.6g; fiber 4.3g; cholesterolmg; iron 1.2mg; sodium 235mg; calcium 29mg.