Barley & Wild Rice Pilaf with Pomegranate Seeds

Rating: 4.92 stars
12 Ratings
  • 5 star values: 11
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

Kitty Morse
Source: EatingWell Magazine, Fall 2003

Gallery

Recipe Summary

total:
1 hr
Servings:
6

Nutrition Profile:

Nutrition Info
Advertisement

Ingredients

Directions

  • 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.

    Advertisement

  • 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

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 Facts

Serving Size: 3/4 cup
Per Serving:
225 calories; protein 7.3g; carbohydrates 35.1g; dietary fiber 6g; sugars 8.2g; fat 7.6g; saturated fat 0.7g; vitamin a iu 114.4IU; vitamin c 9.2mg; folate 46mcg; calcium 20.4mg; iron 1.5mg; magnesium 65mg; potassium 396mg; sodium 282.7mg; thiamin 0.1mg.
Exchanges:

2 starch, 1 fat

Advertisement

Reviews (3)

Read More Reviews
12 Ratings
  • 5 star values: 11
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 5 stars
10/29/2011
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! Read More
EatingWell User
Rating: 5 stars
10/30/2011
Recipe looks good but would have liked a smaller serving directions. It doesn't always work to cut everything in half. Read More
EatingWell User
Rating: 5 stars
10/30/2011
Everyone definitely kept coming back for more of this dish. Would never have thought barley and wild rice could taste so good. Very tasty! Read More
Advertisement
EatingWell User
Rating: 5 stars
10/30/2011
The best wild rice recipe ever! Everyone came back second - which means no left-overs... Too bad. Easy enough to make again! Delicious and a perfect mix of colors and texture. Read More
EatingWell User
Rating: 5 stars
04/03/2013
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 Read More
EatingWell User
Rating: 5 stars
07/05/2013
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 Read More
Advertisement
EatingWell User
Rating: 5 stars
10/30/2011
I haven't tried this yet but it looks delicious. Read More
EatingWell User
Rating: 5 stars
11/23/2011
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 Read More
karenfar
Rating: 4 stars
12/28/2011
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. Read More
© Copyright 2021 eatingwell.com. All rights reserved. Printed from https://www.eatingwell.com 05/06/2021