Recipe

Mixed Grain Salad

By: 

Robin Asbell

Recipe Information

Total Time: 

50 minutes total; 15 minutes active

Servings: 

6

This hearty blend of grains has tons of chewy texture, accented by the crunch of carrots and peppers. A sweet and sour dressing complements the natural sweet nuttiness of whole grains in this tasty side.

Ingredients

Salad

  • 1/2 cup wild rice
  • 1/2 cup brown basmati rice
  • 1/2 cup pearled barley, rinsed
  • 3 cups water,
  • 1/2 cup cooked corn kernels
  • 1 large carrot, diced
  • 2 large scallions, chopped
  • 1/2 cup frozen peas, thawed

Dressing

  • 3 tablespoons honey
  • 3 tablespoons soy sauce
  • 3 tablespoons lemon juice
  • 2 tablespoons vegetable oil
  • 1 teaspoon sesame oil
  • 1 tablespoon fresh ginger

Preparation

  1. In a 1-quart pot, bring water to a boil. Rinse the grains and add to boiling water. Return to a boil, then lower heat and cover tightly. Let cook, covered, for 40-50 minutes, until the grains are tender. Drain the grain mixture in a wire mesh strainer, and transfer to a large bowl to cool. Chill completely.
  2. Once grains are chilled, add the corn, carrot, scallions and peas. In a cup or small bowl, whisk the honey, soy sauce, lemon, oil, sesame oil and ginger. Pour the dressing over the grains and toss to coat.
  3. Serve at room temperature or chill. Keeps for about four days, tightly covered, in the refrigerator.

Nutritional Information

Calories: 472, Fat: 6 g, Cholesterol: 0 mg, Sodium: 268 mg, Carbohydrate: 96 g, Dietary Fiber: 12 g, Protein: 11 g

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