Barley & Wild Rice Pilaf with Pomegranate Seeds

Barley & Wild Rice Pilaf with Pomegranate Seeds

12 Reviews
From: EatingWell Magazine, Fall 2003

This pilaf melds the chewy texture of barley and wild rice with the richness of toasted pine nuts and the sweet-sour crunch of pomegranate seeds. The elegant dish is perfect for entertaining.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 2 teaspoons extra-virgin olive oil
  • 1 medium onion, finely chopped
  • 1/2 cup wild rice, rinsed
  • 1/2 cup pearl barley
  • 3 cups reduced-sodium chicken broth, or vegetable broth
  • 1/3 cup pine nuts
  • 1 cup pomegranate seeds, (1 large fruit; see Tip)
  • 2 teaspoons freshly grated lemon zest
  • 2 tablespoons chopped flat-leaf parsley

Preparation

  • Active

  • Ready In

  1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened. Add wild rice and barley; stir for a few seconds. Add broth and bring to a simmer. Reduce heat to low, cover and simmer until the wild rice and barley are tender and most of the liquid has been absorbed, 45 to 50 minutes.
  2. Meanwhile, toast pine nuts in a small, dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.
  3. Add pomegranate seeds, lemon zest, parsley and the toasted pine nuts to the pilaf; fluff with a fork. Serve hot.
  • Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days. To reheat, place in a baking dish, add 1/4 cup water and cover. Microwave on High for 10 to 15 minutes or bake at 350°F or 25 to 30 minutes.
  • Tip: To seed a pomegranate and avoid the enduring stains of pomegranate juice, work under water. Fill a large bowl with water. Hold the pomegranate in the water and slice off the crown. Lightly score the fruit into quarters, from crown to stem end. Keeping the fruit under water, break it apart, gently separating the plump seeds from the outer skin and white pith. The seeds will drop to the bottom of the bowl and the pith will float to the surface. Discard the pith. Pour the seeds into a colander. Rinse and pat dry. The seeds can be frozen in an airtight container or sealable bag for up to 3 months.

Nutrition information

  • Serving size: 3/4 cup
  • Per serving: 225 calories; 8 g fat(1 g sat); 6 g fiber; 35 g carbohydrates; 7 g protein; 46 mcg folate; 0 mg cholesterol; 8 g sugars; 0 g added sugars; 114 IU vitamin A; 9 mg vitamin C; 20 mg calcium; 2 mg iron; 283 mg sodium; 396 mg potassium
  • Nutrition Bonus: Magnesium (15% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 starch, 1 fat

Reviews 12

July 05, 2013
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By: EatingWell User
Couldn't believe how good this was. Being an extremely fussy eater I honestly didn't think that I would like this when I chose to cook it but how wrong was I. That first forkful was like a tiny slice of heaven in my mouth, the various flavours just came together perfectly. This recipe for sure will be made often in my house. Pros: You can leave it to cook
April 03, 2013
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By: EatingWell User
superb & a little goes long way I love this recipe, i changed up just a tiny bit - vege broth instead of chicken broth, tossed one diced green pepper with onion, and used chopped tomato instead of pomegranate perfils (only because i didn't have any on hand). Cant wait to share & try it with the pomegranate Pros: healthy, flavorful, easy to make Cons: none
December 28, 2011
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By: karenfar
Barley & Wild Rice Pilaf with Pomegranate Seeds Healthy and great flavor plus interest with the crunch of the seeds and nuts. Made this to go with fish - perfect side. Pros: Very easy to make. Cons: non that I can think of.
November 23, 2011
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By: EatingWell User
A new savory Thanksgiving favorite I add chopped mushrooms to the onions and it adds a little extra richness (umami). Pros: delicious, great texture and presentation Cons: takes a while to cook but worth the effort
November 10, 2010
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By: kathleen
Never would have thought this combination would have been so yummy!! It's great - definitely a "different" dish to bring to a potluck - you won't go home with leftovers!!
October 25, 2010
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By: EatingWell User
GREAT recipe! I've been learning about the nutritional benefits of pomegranates and whole grains, so it's good to have a recipe that combines the two plus I can add the mushrooms, onions and garlic.
October 18, 2010
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By: EatingWell User
This is delicious. I make it for Thanksgiving. I alway double it because it goes fast. I also add mushrooms to the sauteing onions. LOVE IT!
August 03, 2010
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By: EatingWell User
Recipe looks good, but would have liked a smaller serving directions. It doesn't always work to cut everything in half.
June 30, 2010
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By: EatingWell User
Everyone definitely kept coming back for more of this dish. Would never have thought barley and wild rice could taste so good. Very tasty!