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Barley and Wild Rice Pilaf

Barley and Wild Rice Pilaf Recipe

  • 1 tbsp (15 ml) olive oil
  • 1 onion, finely chopped
  • 4 cloves garlic, minced
  • 2 tsp (10 ml) dried rosemary leaves, crumbled
  • ½ tsp (2 ml) cracked black peppercorns
  • 1 (28 oz/796 ml) can tomatoes, drained and coarsely chopped
  • ½ cup (125 ml) wild rice
  • ½ cup (125 ml) whole (hulled) or pot barley, rinsed (see Mindful Morsels, below)
  • 2 cups (500 ml) vegetable stock or chicken stock or water
  • ¼ cup (50 ml) toasted pine nuts
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Nutritional information
Nutrition Facts
Amount Per Serving
Calories 213kcal (11%)
Total Fat 8g (12%)
Saturated Fat 1g (5%)
Cholesterol 0mg (0%)
Total Carbohydrate 32g
Dietary Fiber 5g
Sugars 3g
Protein 6g
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.



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