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
Ingredients
Directions
-
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 (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
