Prep time
15 min
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.
Cook time
35 min
Servings
6
Prep time
15 min
Cook time
35 min
Servings
6
Ingredients
- 125 mL (½ cup) each pot barley and wild rice
- 250 mL (1 cup) lower sodium vegetable or chicken broth
- 250 mL (1 cup) water
- 1 orange or yellow bell pepper, chopped
- 1 zucchini, chopped
- 1 tomato, diced
- 30 mL (2 tbsp) cider or white wine vinegar
- 15 mL (1 tbsp) Dijon mustard
- 10 mL (2 tsp) vegetable oil
- 1 small clove garlic, finely grated
- Pinch of ground pepper
- 375 mL (1 ½ cups) chopped cooked turkey or chicken (about 180 g/6 oz)
- 60 mL (¼ cup) each chopped fresh parsley and chives
Directions
- 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.
Tips
- Choose pot barley, which is a whole grain, instead of pearl barley.
- Little chefs will love to help out! They can measure ingredients and older kids can cut the vegetables.
- This salad is equally delicious warm or cold. Perfect for making ahead, cover and refrigerate for up to 2 days.
- Leave out turkey for a vegetarian version. You can replace it with 1 can (540 mL/19 oz) drained and rinsed lentils, chickpeas or kidney beans.
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