Fibre-rich barley and wild rice take on Asian flavours in easy salad

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Fibre-rich barley and wild rice take on Asian flavours in easy salad

First cultivated around 10,000 years ago, barley is one of the earliest domesticated crops. Canada is one of the world’s largest barley producers, with farmers in Alberta producing about half of the country's crop at around 4.5 million tonnes.

Here is a salad featuring the fibre-rich grain.

Asian Barley and Wild Rice Salad

250 ml (1 cup) wild rice

1 l (4 cups) chicken broth

250 ml (1 cup) pot or pearl barley

75 ml (1/3 cup) soy sauce

75 ml (1/3 cup) rice vinegar

50 ml (1/4 cup) sesame oil

2 medium red peppers, chopped

50 ml (1/4 cup) chopped green onions

500 ml (2 cups) frozen corn, thawed

500 ml (2 cups) chopped pecans

In a large saucepan, bring wild rice and chicken broth to a boil. Reduce heat and simmer for 15 to 20 minutes. Add barley and continue simmering an additional 40 minutes. Cover and let stand until all moisture is absorbed. Let cool.

In a large serving bowl, place barley mixture. Add remaining ingredients except pecans and mix well. Cover and refrigerate for 2 hours or overnight. Add pecans just before serving.

Makes about 12 servings.

Source: Alberta Barley Commission.

per serving: Calories: 312 | Protein: 7.5 g | Carbohydrate: 32 g | Fat: 18 g | Sugars: 3.5 g | Fibre: 6.5 g | Sodium: 719 mg

Geographic location: Canada, Alberta

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