Toasted barley and wild rice salad

Jump on the whole grain wagon with this flavourful salad.

by Emily Richards PH Ec.
194 cal Serves 6
Prep time 0h 15m
Cook time 0h 35m
Total time 0h 50m
generic kitchen utensils

Ingredients

Directions

  1. 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.

  2. Step 2

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

  3. 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 (19 oz/540 mL) drained and rinsed lentils, chickpeas or kidney beans.

Nutritional information

Per serving (1 of 6)

Calories
194
Protein
12 g
Sodium
174 mg
Potassium
345 mg
Total fat
4 g
Saturated fat
1 g
Cholesterol
26 mg
Carbohydrates
29 g
Fibre
5 g

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation

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