Barley & Wild Rice Pilaf with Pomegranate Seeds

  • Active Time 20m
  • Total Time 1h

6 servings, 3/4 cup each

Simple yet sophisticated, this pilaf marries the chewy texture of barley and wild rice with the buttery crunch of toasted pine nuts and the fresh tang of pomegranate seeds. Wild rice, a staple of Native Americans in Minnesota, is not a rice at all, but rather the only aquatic-derived grain native to North America. Wild rice and barley make a compatible pair with their similar cooking times.

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 degrees F for 25 to 30 minutes.

ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 medium onion, finely chopped
  • 1/2 cup wild rice, rinsed
  • 1/2 cup pearl barley
  • 3 cups reduced-sodium chicken broth or vegetable broth
  • 1/3 cup pine nuts
  • 1 cup pomegranate seeds (1 large fruit; see Tip)
  • 2 teaspoons freshly grated lemon zest
  • 2 tablespoons chopped fresh flat-leaf parsley
  • Tip: To 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 arils 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 frounceen in an airtight container or sealable bag for up to 3 months.

directions

Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring often, until softened. Add the wild rice and barley; stir for a few seconds. Add the broth and bring to a simmer. Reduce the 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.

Meanwhile, toast the 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 the pomegranate seeds, lemon zest, parsley and toasted pine nuts to the pilaf; fluff with a fork. Serve hot.

Recipe reprinted by permission of Publisher. All rights reserved.

RecID 9094

nutrition information per serving

204 calories; 7g total fat; 1g total saturated fat; 3mg cholesterol; 75mg sodium; 31g carbohydrates; 4g fiber; 7g protein

These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.

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