Thursday, March 16, 2017

Barley, Wild Rice & Chickpea Salad with Cranberries





With its delicate nutty flavour and sturdy texture, wild rice makes a delicious basis for this healthy high-fibre Barley & Wild Rice Salad. The addition of sliced green onions, chickpeas 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 Barley & Wild Rice Salad with chickpeas and dried cranberries a nutritional powerhouse with heart-healthy goodness that's also rich with great flavour.



Barley, Wild Rice & Chickpea Salad with Dried Cranberries
Serves 6

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.