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Rice and Barley Salad Recipe

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Chock-full of colorful veggies and fresh garden flavor, this hearty, mouthwatering salad is almost a meal in itself! Shared by Lee Massa, it’s a favorite with her family in Mulberry, Kansas.—Lee Ruth Massa, Mulberry, Kansas

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Healthy

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Diabetic Friendly

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Rice and Barley Salad Recipe

Prep: 15 min. Cook: 15 min. + chilling

Yield: 8 Servings

15 15 30

Ingredients

1 cup water
1/2 cup quick-cooking barley
1/2 cup boiling water
1/2 cup uncooked instant brown rice
1 can (15 ounces) black beans, rinsed and drained
1 each large green and sweet yellow pepper, chopped
1 large sweet yellow pepper, chopped
1 jar (2 ounces) diced pimientos, drained
1/3 cup chopped sweet onion
1/4 cup minced fresh parsley
3 tablespoons olive oil
2 tablespoons red wine vinegar
2 garlic cloves, minced
1/2 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon pepper
1/8 teaspoon cayenne pepper

Directions

In a small saucepan, bring water and barley to a boil. Reduce heat; cover and simmer for 10-12 minutes or until barley is tender. Meanwhile, in a small bowl, combine the boiling water and rice; cover and let stand for 5 minutes. Fluff with a fork.
In a large bowl, combine the beans, peppers, pimientos, onion, parsley, barley and rice. In a small bowl, whisk the oil, vinegar, garlic, sugar and seasonings. Stir into barley mixture. Cover and refrigerate for at least 30 minutes before serving. Yield: 8 servings.

Nutritional Facts 3/4 cup equals 169 calories, 6 g fat (1 g saturated fat), 0 cholesterol, 254 mg sodium, 25 g carbohydrate, 5 g fiber, 5 g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1 fat.

Originally published as Rice and Barley Salad in Light & Tasty August/September 2006, p59

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