Barley & Wild Rice Pilaf with Pomegranate Seeds
Touted as one of the newest “superfoods,” pomegranates are one of the earliest cultivated fruits, extolled in literature and a longtime symbol of health, fertility and rebirth. Packed inside its leathery skin are hundreds of garnet seeds or “arils,” little jewel-like capsules with a sweet, tart flavor.
Toss the seeds into a salad, bake into a muffin or scone, or use in a sauce or glaze. When choosing a pomegranate, look for one that’s heavy for its size and free of cracks or splits.
- 2 teaspoons extra-virgin olive oil Add to list
- 1 medium onion, finely chopped Add to list
- 1/2 cup wild rice, rinsed Add to list
- 1/2 cup pearled barley Add to list
- 3 cups chicken broth or vegetable broth Add to list
- 1/3 cup pine nuts Add to list
- 1 cup pomegranate seeds Add to list
- 2 teaspoons freshly grated lemon zest Add to list
- 2 tablespoons chopped fresh parsley Add to list
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened. Add wild rice and barley; stir for a few seconds. Add broth and bring to a simmer. Reduce 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 pine nuts in a small, dry skillet over medium-low heat, stirring constantly, until golden and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool. Add pomegranate seeds, lemon zest, parsley and toasted pine nuts to the pilaf; fluff with a fork. Serve hot.
An easy way to seed a pomegranate
Slice the crown end off the pomegranate and score the skin from top to bottom in quarters. Submerge in a bowl of water and break sections apart. Separate seeds from the membrane. Discard the rind. The membrane will float to the top while the seeds sink. Scoop out the membrane, then drain the water.
Source: Sound Consumer November 2008