Healthy Brown Rice & Barley Salad

healthy brown-rice-barley-saladThis healthy, Brown Rice & Barley salad, mixed with Brown rice and chopped vegetables is a great way to fill yourself up with proteins, carbs and fiber. The rice lends a distinct flavor to the salad, while barley, sweet potato, chickpeas and coriander add a tonn of spice and taste to this salad recipe. It is particularly interesting how this salad is tasty, and yet low-fat, low GI and healthy. Mildly spiced with cumin, turmeric, paprika and Tahini dressing, this uninque recipe for a healthy salad is one for keeps, whether you are dieting, or looking for a filling meal after a workout!

[recipe & photo courtesy of Australian Lifestyle Fitness]

This healthy salad recipe is on its way to Ruth who’s hosting the Sensational Sides food event this month.

Ingredients
Serves 4 (original recipe from Eating Well)

2⁄3 cup brown rice
3⁄4 cup pearl barley
3 tspn ground cumin
1 small orange sweet potato – peeled and cubed
1 small spanish onion – cut into thin wedges
14 oz can chickpeas – rinsed & drained
1 tspn ground coriander
1 tspn paprika
1⁄2 tspn turmeric
1 tbsp olive oil
1⁄3 cup raisins (optional)
1⁄3 cup lightly toasted slivered almonds
2 tbsp freshly chopped coriander
salt and freshly ground black pepper – to taste
3 tbsp yoghurt tahini dressing

Method
Preheat oven to 180˚C (350˚F). Line a baking tray with baking paper.

Cook the brown rice and pearl barley in two separate large saucepans of boiling water, with one teaspoon of cumin added to each pan. Cook, stirring occasionally, for 25 minutes, or until soft and done. Drain well & keep aside.

Meanwhile, place the sweet potato, onion and chickpeas in a large bowl.

Mix the remaining cumin, ground coriander, paprika, turmeric and the oil together, then add to the bowl with the sweet potato mixture and toss to coat evenly.

Place the mixture in a single layer on the prepared baking tray and bake for 20 minutes, or until the sweet potato is just tender.

Toss the rice, barley, sweet potato mixture, raisins, almonds, & chopped coriander, together in a large bowl. Season with salt/pepper and serve drizzled with a little yoghurt tahini dressing.

Cooking Brown rice with Barley makes this a healthy, low-GI salad indeed. Who needs calories, when healthy nutritious food tastes so good!

Related Recipes:
Red Potato Herb Salad
Vegetable Fried Rice-Chinese Style
High Fiber Oat Bran Muffins


Comments

  1. Rice and Barley sounds healthy and earthy. Definitely a great side dish.

  2. This looks delicious!!!! A great entry to the mingle, thank you!

  3. This is really yummy! I left out the cilantro and coriander. I know I’ll be making this often. Thanks for the recipe.

  4. i doubt i will eat barley unless it is ground to a flour…but this recipe looks lovely….love the colours…and the new site!! congrats~~

  5. hi there! even I’m not a fan of barley AT ALL! but with the brown rice, this shouldn’t taste that bad…however, try using boiled chickpeas or lentils like kidney beans; I think they would go well with the recipe:)

  6. Anonymous says:

    I hate barley, but this recipe does sound good…can I use any other grain?

  7. angela – I’m happy to know you found what you were looking for! and thanks for the support, glad to know at least someone will keep visiting:)D

    thanks Sarah! the credit goes to Eating Well:)

  8. sounds like a great use of ingredients!

    ~sarah C

  9. I was actually looking for a great brown rice salad recipe, and my friend saw it here and emailed it to me! it looks great, and I’m so happy to have found your site!:) I’l be visiting you regularly for all the goodies!

    ~angela

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