Wild Rice and Barley Salad

Vegetarian
Dairy Free
Health score
11%
Wild Rice and Barley Salad
45 min.
8
144kcal

Suggestions


Discover the delightful combination of textures and flavors in our Wild Rice and Barley Salad, a perfect addition to any meal! This vibrant dish not only caters to vegetarians and those seeking dairy-free options, but it also offers a healthy and satisfying way to enjoy your grains. With nutty barley and chewy wild rice at its base, each bite is bursting with freshness from the green onions and aromatic basil.

The addition of chickpeas adds a protein punch, making this salad not only wholesome but also filling. Sweet golden raisins lend a surprising burst of sweetness that harmonizes beautifully with the tangy red wine vinegar and zesty Dijon mustard, creating a wonderfully balanced dressing. Whether served as a side dish at your next gathering, a starter to kick off your meal, or even as a snack, this Wild Rice and Barley Salad is versatile and appealing to all palates.

In just 45 minutes, you can prepare this nutritious salad that serves eight, making it an excellent option for parties or potlucks. Plus, the fact that it can be made ahead of time and chilled allows the flavors to meld beautifully, making it an ideal make-ahead dish. Enjoy the nourishing and delicious experience that this Wild Rice and Barley Salad brings to your table!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.5 cup brown and rice mix wild uncooked
  • 0.8 cup chickpeas canned rinsed drained (garbanzo beans)
  • teaspoon dijon mustard 
  • 1.5 teaspoons olive oil extravirgin
  • 1.8 cups less-sodium chicken broth fat-free
  • tablespoons basil fresh chopped
  • 0.3 cup golden raisins 
  • 0.3 cup green onions sliced
  • 0.5 cup pearl barley uncooked
  • tablespoons red wine vinegar 
  • 0.3 teaspoon salt 
  • tablespoons slivered almonds toasted

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Combine first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until liquid is absorbed.
  2. Remove from heat, and let stand, covered, 5 minutes. Spoon rice mixture into a medium bowl.
  3. Add chickpeas, raisins, and green onions.
  4. Combine vinegar and next 4 ingredients (through pepper) in a small bowl; stir with a whisk.
  5. Pour over barley mixture; toss well. Cover; chill 2 hours. Stir in basil and almonds.

Nutrition Facts

Calories144kcal
Protein10.77%
Fat17.62%
Carbs71.61%

Properties

Glycemic Index
41.47
Glycemic Load
8.31
Inflammation Score
-3
Nutrition Score
7.2799999713898%

Flavonoids

Cyanidin
0.06mg
Catechin
0.03mg
Epigallocatechin
0.06mg
Epicatechin
0.01mg
Eriodictyol
0.01mg
Naringenin
0.01mg
Isorhamnetin
0.07mg
Kaempferol
0.22mg
Quercetin
0.49mg

Nutrients percent of daily need

Calories:144.22kcal
7.21%
Fat:2.91g
4.47%
Saturated Fat:0.34g
2.1%
Carbohydrates:26.57g
8.86%
Net Carbohydrates:22.86g
8.31%
Sugar:3.94g
4.38%
Cholesterol:0mg
0%
Sodium:328.58mg
14.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4g
7.99%
Manganese:0.84mg
42%
Fiber:3.72g
14.87%
Magnesium:41.87mg
10.47%
Vitamin B6:0.2mg
9.94%
Phosphorus:98.22mg
9.82%
Selenium:6.49µg
9.28%
Vitamin K:9.59µg
9.14%
Copper:0.17mg
8.61%
Vitamin B3:1.57mg
7.84%
Iron:1.09mg
6.03%
Vitamin B1:0.09mg
6%
Vitamin E:0.78mg
5.21%
Potassium:180.61mg
5.16%
Zinc:0.74mg
4.95%
Vitamin B2:0.08mg
4.44%
Vitamin B5:0.34mg
3.44%
Folate:13.27µg
3.32%
Calcium:28.92mg
2.89%
Vitamin B12:0.1µg
1.66%
Vitamin A:63.4IU
1.27%
Vitamin C:0.91mg
1.1%
Source:My Recipes