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Wild rice and barley salad

This hearty, high-fiber salad is great on its own, or makes a wonderful accompaniment to meatloaf, steak or chicken. Leftovers can be combined with frozen, chopped vegetables for an easy stir-fry.

Start to finish: 3 hours

(15 minutes active)

Servings: 8


1¾ cups fat-free, lower-sodium chicken broth

1/2; cup uncooked brown and wild rice mix

1/2; cup uncooked pearl barley

¾ cup canned chickpeas, rinsed and drained

1/3 cup golden raisins

1/4 cup sliced scallions

2 tablespoons red-wine vinegar

11/2; teaspoons extra-virgin olive oil

1 teaspoon Dijon-style mustard

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 tablespoons chopped fresh basil

2 tablespoons sliveredalmonds, toasted


In a medium saucepan, combine the broth, rice mix and barley. Bring to a boil, then cover, reduce heat and simmer 40 minutes or until liquid is absorbed. Remove pan from heat and let stand, covered, 5 minutes. Spoon rice mixture into a medium bowl. Add the chickpeas, raisins and scallions. Toss to combine.

In a small bowl, whisk together the vinegar, olive oil, mustard, salt and pepper. Pour this over rice and chickpea mixture, then toss well. Cover and refrigerate 2 hours. Just before serving, stir in the basil and almonds.

— Recipe from the January 2008 issue of Cooking Light magazine

Wild rice and barley salad