Fresh Brown Rice & Pearl Barley Salad

Serves 4


3/4 Cups Brown Rice (150g)

3/4 Cups Pearl Barley (150g)

2 Teaspoons Olive Oil (10g)

2 Teaspoons Balsamic Vinegar (10g)

1/2 Fresh Lemon (45g), juiced

2 Celery Stalk, finely chopped

1 Red Capsicum, finely chopped

4 Shallots, finely chopped

2 Carrots, coarsely grated

1/4 Cups Flat Leaf Parsley (10g), finely chopped


  1. Place rice and barley in a sieve and rinse under running water. Drain. Cook in a large saucepan of boiling water for 20 minutes. Drain and rinse under running water. Drain well.
  2. Combine oil, vinegar and half the lemon juice in a large bowl. Add rice and barley mixture, celery, capsicum, shallots, carrot and parsley. Season with freshly ground black pepper and stir to combine.
  3. Divide salad between plates and drizzle over remaining lemon juice to serve.


  • Shallots are the long, green, thin variety
  • This salad will keep in the fridge up to 2 days (perfect for lunches)
  • For some extra protein add in a tin of tuna (olive oil or springwater)
  • Can’t find Pearl Barley (usually near the rice in the supermarket) – you can substitute it for more brown rice i.e. 300g of brown rice in TOTAL for this recipe

Nutritional Information

Per Serve

Calories                                            308 Cal

Protein                                             6.9g

Fat Total                                          4.5g

Fat Saturated                                 0.7g

Carbohydrates                               55.2g

Sugars                                              4.1g

Sodium                                             50.6mg

Dietary Fibre                                   8.4g