Toasted barley and wild rice salad
Jump on the whole grain wagon with this flavourful salad.
194 cal Serves 6
Prep time 0h 15m
Cook time 0h 35m
Total time 0h 50m
Step 1In 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 2In a large bowl, combine cooled barley-rice mixture with bell pepper, zucchini and tomato.
Step 3In 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.
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.
Per serving (1 of 6)
- 12 g
- 174 mg
- 345 mg
- Total fat
- 4 g
- Saturated fat
- 1 g
- 26 mg
- 29 g
- 5 g
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation
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