Barley And Wild Rice Pilaf
A hearty and flavorful pilaf combining nutty barley, wild rice, colorful vegetables, and fragrant garlic, perfect for nutritious weeknight dinners or special gatherings.
Ingredients
Instructions
- Heat 2 teaspoons olive oil in a large pot; add chopped onion and sauté until translucent.
- Add barley, wild rice, and 2 sliced garlic cloves; stir for 1 minute.
- Add 4 cups water and salt; bring to a boil.
- Reduce heat to low, cover, and simmer until grains are tender and liquid is absorbed, about 1 hour.
Tips & Substitutions
For added flavor, consider substituting vegetable broth for the water. You can also use quinoa instead of barley for a gluten-free option. Feel free to mix in other vegetables, like carrots or peas, for more color and nutrition. To boost protein, add cooked lentils or chickpeas to the pilaf. Remember to rinse the wild rice before cooking to remove any debris.
Serving Suggestions
Serve the barley and wild rice pilaf as a hearty side dish alongside grilled meats or roasted vegetables. It pairs beautifully with Venison To Die For for a complete meal. For a vegetarian option, top with crumbled feta or serve alongside a fresh salad. This pilaf can also be enjoyed as a filling lunch on its own.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, add a splash of water and microwave or warm on the stove over low heat, stirring occasionally, until heated through. This dish can also be frozen for up to 3 months; just make sure to cool it completely before freezing.
Nutrition & Diet Analysis (per serving)
Each serving of Barley And Wild Rice Pilaf contains roughly 696 calories, with 6g protein, 25g carbohydrates, and 65g fat. It is an excellent source of vitamin D (79% of the Daily Value), and a good source of protein and iron. Note that it is relatively high in sodium, at 1905mg per serving (83% of the Daily Value).
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use brown rice instead of wild rice?
Yes, you can substitute brown rice for wild rice, but keep in mind that cooking times may differ. Brown rice generally takes longer to cook, so you may need to adjust the liquid and cooking time accordingly. Ensure you check for doneness and adjust as necessary.
Is this pilaf suitable for meal prep?
Absolutely! This barley and wild rice pilaf is perfect for meal prep. It holds up well in the fridge and can be easily reheated. Portion it into individual servings for quick lunches or dinners throughout the week, making your meal planning hassle-free.
How can I make this dish spicier?
To add some heat to your pilaf, consider incorporating diced jalapeños or a pinch of red pepper flakes during the cooking process. You could also serve it with a side of hot sauce or a sprinkle of cayenne pepper for those who enjoy a bit of spice.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).