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Wild and Brown Rice Salad Recipe

Wild and Brown Rice Salad Recipe

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Ingredients:

Serving

3/4 cup hulled barley
3/4 cup wild rice
3/4 cup long grain brown rice
1/2 cup minced celery
1/3 cup minced red onion
2 tbsp apple cider vinegar
1/3 cup toasted chopped walnuts (optional)
3 tbsp lemon juice
2/3 cup olive oil
1 tbsp minced fresh dill
1 tbsp minced fresh mint
1 tbsp minced fresh cilantro
1 tbsp minced fresh parsley
salt
fresh ground black pepper
6 1/2 cups lightly salt water, divided

Directions:

In a saucepan on high flame, bring 2 cups of water to a boil.
Add barley and cover it.
Lower flame and allow to cook for 30 minutes.
Remove from heat and keep aside, covered, for 5-6 minutes.
Uncover the pan and transfer contents to a medium-sized bowl to cool.
In another saucepan on high flame, bring 2 1/2 cups lightly salted water to a boil.
Add brown rice, cover, lower flame and allow to cook for 40 minutes.
Remove from heat and keep aside, covered, for 5 minutes.
Uncover and transfer to a medium-sized bowl to cool.
In another saucepan on high flame, bring 2 cus of lightly salted water to a boil.
Add wild rice, cover and cook for 40 minutes on low heat.
Remove from heat, cover and keep aside for 5 minutes.
Uncover and transfer to a medium-sized bowl to cool.
Now, grab a large serving bowl.
In it combine the cooked barley, wild rice, brown rice, onion, celery, and walnuts if you've used them.
Take a small bowl and in it stir together the vinegar and lemon juice.
Gradually, whisk in oil and stir well.
Add dill, mint, cilantro and parsley.
Season with salt and pepper.
Drizzle this dressing over the salad.
Toss to coat the salad well in it.
Serve chilled or at room temperature.
Enjoy!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	362.41 Kcal (1517 kJ)
Calories from fat	160.7 Kcal
		% Daily Value*
Total Fat	17.86g	27%
Sodium	373.39mg	16%
Potassium	244.84mg	5%
Total Carbs	45.18g	15%
Sugars	0.63g	3%
Dietary Fiber	6.29g	25%
Protein	6.93g	14%
Vitamin C	3.4mg	6%
Vitamin A	0.1mg	2%
Iron	11.7mg	65%
Calcium	26.5mg	3%

Amount Per 100 g
Calories	161.29 Kcal (675 kJ)
Calories from fat	71.52 Kcal
		% Daily Value*
Total Fat	7.95g	27%
Sodium	166.18mg	16%
Potassium	108.97mg	5%
Total Carbs	20.11g	15%
Sugars	0.28g	3%
Dietary Fiber	2.8g	25%
Protein	3.09g	14%
Vitamin C	1.5mg	6%
Iron	5.2mg	65%
Calcium	11.8mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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