Barley & Wild Rice Pilaf with Pomegranate Seeds

From EatingWell: Fall 2003 — Subscribe Now!

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.

READER'S COMMENT:

"This is delicious! The barley adds a softer texture to the wild rice which tends to be a bit crunchy and bland. I wasn't able to get pomegranate seeds because they are not in season, so I added craisins to the dish. Very good and was a...

Barley & Wild Rice Pilaf with Pomegranate Seeds Recipe

6 servings, 3/4 cup each

Active Time: 20 minutes

Total Time: 1 hour

Nutrition Profile

Ingredients

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

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.
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.
Add pomegranate seeds, lemon zest, parsley and the toasted pine nuts to the pilaf; fluff with a fork. Serve hot.

Tips & Notes

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 350Â°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

Per serving: 209 calories; 7 g fat (1 g sat, 3 g mono); 3 mg cholesterol; 31 g carbohydrates; 7 g protein; 4 g fiber; 75 mg sodium; 250 mg potassium.

Nutrition Bonus: Magnesium (15% dv)

2 Carbohydrate Serving

Exchanges: 2 starch, 1 fat