Toasted barley and wild rice salad

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

1. 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.
2. In a large bowl, combine cooled barley-rice mixture with bell pepper, zucchini and tomato.
3. 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.

Learn about food safety.

Recipe developed by Emily Richards, P.H. Ec. for Health Canada and the Heart and Stroke Foundation.