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