Minted Wild Rice & Barley Salad

Minted Wild Rice & Barley Salad

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From: Diabetic Living Magazine

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.

Ingredients 12 servings

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Original recipe yields 12 servings
Nutrition per serving may change if servings are adjusted.
  • 4 cups water
  • 1 cup wild rice, rinsed and drained
  • ½ cup regular barley
  • 2 cups fresh pea pods, cut into thirds
  • ¾ cup golden raisins
  • 6 scallions, sliced
  • 2 teaspoons finely shredded orange peel
  • ⅔ cup orange juice
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • ¼ cup chopped fresh mint
  • Shredded orange peel (optional)


  • Prep

  • Ready In

  1. 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.
  2. 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.
  3. To serve, stir in mint. If desired, garnish with additional orange peel.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 144 calories; 3 g fat(0 g sat); 3 g fiber; 27 g carbohydrates; 4 g protein; 19 mcg folate; 0 mg cholesterol; 1 g sugars; 146 IU vitamin A; 11 mg vitamin C; 29 mg calcium; 1 mg iron; 105 mg sodium; 220 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 1 vegetable, ½ fat, ½ fruit

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