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Barley & Wild Rice Pilaf with Pomegranate Seeds

Fall 2003

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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:
"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!! "
Barley & Wild Rice Pilaf with Pomegranate Seeds Recipe

Makes: 6 servings, 3/4 cup each

Active Time:

Total Time:

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

  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.

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 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

Per serving: 209 calories; 7 g fat (1 g sat, 3 g mono); 3 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 7 g protein; 4 g fiber; 75 mg sodium; 250 mg potassium.

Nutrition Bonus: Magnesium (15% dv)

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 fat



More From EatingWell

Recipe Categories

Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
1 hour or less
Servings
6
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Fall
Winter
Publication
Fall 2003

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