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Toasted Barley and Wild Rice Salad

Makes 6 servings

Preparation Time: 15 min
Cooking Time: 35 min

Jump on the whole grain wagon with this flavourful salad. Barley’s chewy texture and the nuttiness of wild rice are sure to make this salad a family fave. This is a colourful and healthy salad to pack for lunch or a picnic.

Ingredients

1/2 cup each pot barley and wild rice 125 mL
1 cup sodium reduced vegetable or chicken broth 250 mL
1 cup water 250 mL
1  orange or yellow bell pepper, chopped 1 
1  zucchini, chopped 1 
1  tomato, diced 1 
2 tbsp cider or white wine vinegar 30 mL
1 tbsp Dijon mustard 15 mL
2 tsp canola oil 10 mL
1  small clove garlic, finely grated 1 
pinch fresh ground pepper pinch
1 1/2 cups chopped cooked turkey or chicken (about 180 g/6 oz) 375 mL
1/4 cup each chopped fresh parsley and chives 60 mL

Instructions

Step 1
In a saucepan, toast barley and wild rice over medium heat, stirring for 3 minutes. Add broth and water; bring to a boil. Reduce heat to a simmer, cover and cook for about 30 minutes or until barley and rice are tender but still chewy and firm. Remove from heat and let cool slightly.

Step 2
In a large bowl, combine cooled barley-rice mixture with bell pepper, zucchini and tomato.

Step 3
In a small bowl, whisk together vinegar, mustard, oil, garlic and pepper. Drizzle over top of barley-rice mixture and stir to coat. Stir in turkey, parsley and chives until well distributed.

Tips

Go for pot barley, which is a whole grain, instead of pearl barley.
 
This salad is equally delicious warm or cold. Perfect for making ahead, cover and refrigerate for up to two days.
 
Leave out the turkey for a vegetarian version. You can replace it with 1 can (540 mL/19 oz) drained and rinsed lentils, chickpeas or kidney beans.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 194
6%
Fat / Lipides 4 g
Saturated / saturés 1 g
+ Trans / trans
Cholesterol / Cholestérol 26 mg
7%
Sodium / Sodium 174 mg
10%
Carbohydrates / Glucides 29 g
21%
Fiber / Fibres 5 g
Sugars / Sucres 2 g
Protein Protéines 12 g
8%
Vitamin A / Vitamine A
72%
Vitamin C / Vitamine C
3%
Calcium / Calcium
15%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014.  Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

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