Holiday Barley, Wild Rice & Apple Salad

By: Amie Valpone, HHP, AADP Culinary Nutritionist and author of The Healthy Apple,


1 cup lentils, cooked
2 Tbsp. balsamic vinegar
1 onion, finely chopped
cup wild rice
cup barley
3 cups vegetable broth
2 parsnips, chopped
1 Granny Smith apple, peeled, cored and sliced
2 cloves garlic, minced
1 Tbsp. olive oil
cup hazelnuts, toasted
2 tsp. freshly grated orange zest
2 Tbsp. chopped flat-leaf parsley
2 Tbsp. chopped fresh basil
Dash of sea salt and freshly ground white pepper


Heat oil in a large saucepan over medium heat. Add onion, balsamic vinegar, garlic, apples and parsnips 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 hazelnuts 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 cooked lentils, orange zest, parsley and toasted hazelnuts to the pilaf; fluff with a fork. Serve hot.
Top with chopped parsley and basil.
Season with sea salt and freshly ground white pepper.