Monday, March 28, 2016

Wild Rice & Barley Salad with Dried Cranberries





With its delicate nutty flavour and sturdy texture, wild rice makes a delicious basis for this healthy high-fibre Wild Rice & Barley Salad. The addition of chickpeas, sliced green onions and toasted pine nuts tossed together with a tangy vinaigrette makes this salad a nutritional powerhouse. Mixed-grain salads deliver a great combination of flavours and textures as well as folate and vitamin E for a strong and healthy heart — very important for those cardio workouts. Adding beans to grains also creates the key combination of protein and carbs that helps muscles repair and refuel themselves, which makes this Wild Rice & Barley Salad with chickpeas and dried cranberries a nutritional powerhouse with heart-healthy goodness that's also rich with great flavour.



Wild Rice, Barley & Dried Cranberry Salad
Serves 6-8

1 3/4 cups chicken broth 
1/2 cup uncooked brown and wild rice mix
1/2 cup uncooked pearl barley
3/4 cup canned chickpeas, rinsed and drained 
1/3 cup golden raisins 
1/4 cup sliced green onions 
2 tbsp red wine vinegar 
1 1/2 tsp extra virgin olive oil 
1 tsp Dijon mustard 
1/4 tsp salt 
1/4 tsp freshly ground black pepper
2 tbsp chopped fresh basil
2 tbsp pine nuts, toasted
1/4 cup dried cranberries

Place the chicken broth, rice and barley in a medium saucepan, and bring to a boil. Cover, reduce heat, and simmer 40 minutes or until liquid is absorbed. Remove from heat, and let stand, covered for 5 minutes. Spoon rice mixture into a medium bowl. Add the chickpeas, raisins, green onions and cranberries. Combine the vinegar, olive oil, mustard, salt and pepper in a small bowl, and stir with a whisk. Pour over barley mixture and toss well. Cover and chill for two. Stir in the basil and pine nuts and serve at room temperature.