Here is a salad featuring the fibre-rich grain.
Asian Barley and Wild Rice Salad
250 ml (1 cup) wild rice
1 l (4 cups) chicken broth
250 ml (1 cup) pot or pearl barley
75 ml (1/3 cup) soy sauce
75 ml (1/3 cup) rice vinegar
50 ml (1/4 cup) sesame oil
2 medium red peppers, chopped
50 ml (1/4 cup) chopped green onions
500 ml (2 cups) frozen corn, thawed
500 ml (2 cups) chopped pecans
In a large saucepan, bring wild rice and chicken broth to a boil. Reduce heat and simmer for 15 to 20 minutes. Add barley and continue simmering an additional 40 minutes. Cover and let stand until all moisture is absorbed. Let cool.
In a large serving bowl, place barley mixture. Add remaining ingredients except pecans and mix well. Cover and refrigerate for 2 hours or overnight. Add pecans just before serving.
Makes about 12 servings.
Source: Alberta Barley Commission.
per serving: Calories: 312 | Protein: 7.5 g | Carbohydrate: 32 g | Fat: 18 g | Sugars: 3.5 g | Fibre: 6.5 g | Sodium: 719 mg