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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
TOTAL TIME: Prep: 15 min. Cook: 15 min. + chilling
MAKES:8 servings
TOTAL TIME: Prep: 15 min. Cook: 15 min. + chilling
MAKES: 8 servings

Ingredients

  • 1 cup water
  • 1/2 cup quick-cooking barley
  • 1/2 cup boiling water
  • 1/2 cup uncooked Minute® 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

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.

Directions

  1. 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.
  2. 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.
Originally published as Rice and Barley Salad in Light & Tasty August/September 2006, p59

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.

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