Healthy and filling, this salad is perfect for lunch, a light dinner, or party appetizer. Crunchy and sweet with a hint of spice. No need to add salt.
Ingredients
- 3 ¼ cups water, divided
- ½ cup wild rice
- ½ cup barley
- 1 teaspoon olive oil, or as desired
- 1 cup chopped kale
- ½ cup raisins
- ½ cup chopped walnuts
- ½ cup crumbled feta cheese
- 2 tablespoons chipotle mustard
- ground black pepper to taste
Directions
Step 1
Bring 2 cups water and wild rice to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until rice is tender, 30 to 45 minutes. Drain excess liquid, fluff rice with a fork, and cook uncovered for 5 minutes.
Step 2
Bring 1 1/4 cups water and barley to a boil in a saucepan. Cover, reduce heat to low, and simmer until barley is tender, about 30 minutes.
Step 3
Heat oil in a skillet over medium heat; cook and stir kale until bright green and softened, 3 to 5 minutes.
Step 4
Mix wild rice, barley, kale, raisins, walnuts, feta cheese, mustard, and black pepper together in a bowl.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 389 | |
% Daily Value * | |
Total Fat16g | 20% |
Saturated Fat4g | 21% |
Cholesterol17mg | 6% |
Sodium314mg | 14% |
Total Carbohydrate53g | 19% |
Dietary Fiber7g | 26% |
Total Sugars14g | |
Protein12g | |
Vitamin C21mg | 104% |
Calcium159mg | 12% |
Iron3mg | 14% |
Potassium502mg | 11% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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