Minted Wild Rice and Barley Salad
The addition of pea pods and raisins makes this crowd-pleasing salad extra nutritious. Chilling for at least 4 hours gives the salad enough time to soak up the low-fat orange dressing.
Prep Time:
30 mins
Total Time:
5 hrs 10 mins
Servings:
12 servings
Ingredients
-
4 cups water
-
1 cup wild rice, rinsed and drained
-
1/2 cup regular barley
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2 cups fresh pea pods, cut into thirds
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3/4 cup golden raisins
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6 green onions, sliced
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2 teaspoons finely shredded orange peel
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2/3 cup orange juice
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2 tablespoons olive oil
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1/2 teaspoon salt
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1/4 teaspoon ground black pepper
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1/4 cup snipped fresh mint
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Shredded orange peel (optional)
Directions
1.
In a large saucepan, bring the water to boiling; stir in uncooked wild rice and barley. Return to boiling; reduce heat. Cover and simmer about 40 minutes or until wild rice and barley are tender. Drain off liquid. Transfer wild rice and barley to a large bowl.
2.
Stir in pea pods, golden raisins, green onions, the 2 teaspoons orange peel, the orange juice, oil, salt, and pepper. Cover and chill for 4 to 6 hours. Tote salad and mint in an insulated cooler with ice packs.
3.
To serve, stir in mint. If desired, garnish with additional orange peel. Makes 12 servings.
Nutrition information
Calories 144, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 105 mg, Carbohydrate 27 g, Fiber 3 g, Protein 4 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 1, Fruit .5, Starch 1, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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