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Wild Rice, Barley and Fruit Salad

Ingredients

1 cup (250 mL) pecans
1 cup (250 mL) pot or pearl barley
¼ cup (50 mL) wild rice
4 ½ cups (1.125 L) water
¾ cup (175 mL) brown rice
1 orange
2 green onions, chopped
¾ cup (175 mL) dried apricots, chopped
¾ cup (175 mL) dried cranberries
½ cup (125 mL) orange juice
1 clove garlic, minced
3 tbsp (45 mL) balsamic vinegar
2 tsp (10 mL) Dijon mustard
¼ cup (50 mL) olive oil
¼ tsp (1 mL) salt
¼ tsp (1 mL) pepper
½ cup (125 mL) chopped parsley

On an ungreased baking pan, spread pecans evenly. Bake in a 350⁰F (180⁰C) oven for 5 minutes; coarsely chop. Rinse barley and wild rice under cold running water; drain. In a medium saucepan, bring water to a boil and stir in wild rice and barley. Reduce heat to simmer, cover and cook for 35 minutes. Add brown rice; cover and simmer for 25 minutes; cool.

Peel and seed orange and cut into small pieces. In a large bowl, mix orange pieces, green onions, apricots and cranberries with barley rice mixture.

In a small bowl, combine orange juice, garlic, vinegar and mustard. Whisk in oil, salt and pepper to taste. Toss dressing with barley mixture; sprinkle with toasted pecans and parsley.

Makes 10 servings.

Nutritional Information (per serving):

Calories: 326
Protein: 5 g
Carbohydrate: 49 g
Fibre: 6 g
Sugars: 14 g
Fat: 14 g
Saturated Fat: 1.5 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 99 mg
Potassium: 346 mg