The addition of pea pods and raisins to rice and barley makes this crowd-pleasing salad extra nutritious. Chill for at least four hours to give the salad time to soak up the flavors of the low-fat orange dressing.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Recipe Summary

30 mins
5 hrs 10 mins


Ingredient Checklist


Instructions Checklist
  • Bring the water to boiling in a large saucepan; stir in uncooked wild rice and barley. Return to boiling; reduce heat. Cover and simmer about 40 minutes or until wild rice and barley are tender. Drain off liquid. Transfer wild rice and barley to a large bowl.

  • Stir in pea pods, raisins, scallions, the 2 teaspoons orange peel, the orange juice, oil, salt, and pepper. Cover and chill for 4 to 6 hours.

  • To serve, stir in mint. If desired, garnish with additional orange peel.

Nutrition Facts

144 calories; protein 3.9g 8% DV; carbohydrates 27g 9% DV; exchange other carbs 2; dietary fiber 3.5g 14% DV; sugars 1.3g; fat 2.7g 4% DV; saturated fat 0.4g 2% DV; cholesterolmg; vitamin a iu 146.1IU 3% DV; vitamin c 11mg 18% DV; folate 19mcg 5% DV; calcium 28.7mg 3% DV; iron 1.3mg 7% DV; magnesium 41.4mg 15% DV; potassium 220.3mg 6% DV; sodium 104.8mg 4% DV.