Canada / Canada's food guide
Toasted barley and wild rice salad
This flavourful, colourful and healthy salad is prepared with whole grain foods. Enjoy barley's chewy texture and the nuttiness of wild rice. The salad is perfect for lunch or a picnic.
Ingredients
- pot barley and wild rice125 mL (½ cup) each
- lower sodium vegetable or chicken broth250 mL (1 cup)
- water250 mL (1 cup)
- orange or yellow bell pepper, chopped1
- zucchini, chopped1
- tomato, diced1
- cider or white wine vinegar30 mL (2 tbsp)
- Dijon mustard15 mL (1 tbsp)
- vegetable oil10 mL (2 tsp)
- small clove garlic, finely grated1
- ground pepperPinch
- chopped cooked turkey or chicken375 mL (1 ½ cups) (about 180 g/6 oz)
- chopped fresh parsley and chives60 mL (¼ cup) each
Quantities are auto-calculated from the original recipe as a guide. Items without numbers (e.g. “to taste”) are not changed.
Method 3 steps
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.
In a large bowl, combine cooled barley-rice mixture with bell pepper, zucchini and tomato.
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.
