Barley Risotto PlatedHere is a no-cream and high-fiber barley risotto recipe. It is cooked the same way as typical risotto but you get the added benefit of the fiber from the barley. When done right, you can achieve a very creamy texture without any added cream or butter. All you need is the naturally occurring starch in the grain. This is still a fairly quick meal, at about 30 minutes, but you have to work at it. The harder you work the better the texture will become. Just like risotto using arborio rice, you have to keep stirring the barley. This will help release the starch and create that creamy texture.  The mushrooms and kale are pan-seared while the barley is cooking so that they do not get overcooked and still add a bit of contrast to the barley risotto’s texture. Also, I generally try to add vegetables into a meal where ever possible.

Serves 4
Prep time: 5 minutes, Cooking / Baking time: 25 minutes
Ingredients
  • 2 cups barley
  • 1 onion
  • 2 garlic cloves
  • 2 tbsp olive oil
  • 1/2 bunch kale
  • 200 grams mixed mushrooms
  • 1 cup white wine
  • 4 cusp vegetable or chicken broth (water will work as well)
  • 1 oz grated Parmesan cheese
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper
  • 1/4 tsp grated nutmeg

Tools

  • 2  pots
  • 1 frying pan

Method

  1. Pour the stock into a pot and turn to high heat to bring it to a boil
  2. Add 1 tablespoon of olive oil to the second pot and turn the heat to medium
  3. Finely chop the onion and it to the pot when the oil starts to smoke
  4. Stir the onions for about 2 minutes until they start to get translucentonions in pot
  5. Chop up the garlic cloves and add them to the pot together with the barley, salt, and pepper
  6. Stir everything for about 1 minute so that the oil coats the individual grains and they start to toastBarley in Pot
  7. Pour in the wine and start stirring the barley
  8. Let the wine reduce to a couple tablespoons
  9. The stock should be boiling by now so turn it down to a simmer and add half a cup to the barleyliquid in barley
  10. Keep stirring until the barley starts to look fairly dryBarley Risotto Dry
  11. Add another half a cup of stock and keep repeating steps 9 and 10 until all the stock is usedBarley Risotto Cooked
    • If you run out of stock  and it looks like the barley is still not cooked you can just add a little bit of extra hot water
    • If the barley is cooked before all the stock is added then do not add the remaining stock as the barley will be overcooked and soft
  12. In the middle of stirring, chop up the mushrooms and kale
  13. Add them to a hot frying pan with the olive oilMushroom in Pan
    Kale in Pan
  14. Let them cook until they are slightly browned and then take the pan off the heat
  15. When the barley risotto is cooked turn off the heat and add the grated cheese, mushroom and kale mixture, and nutmegCheese in Barley RisottoMushroom and Kale in Barley Risotto
  16. Stir everything together and serveBarley Risotto in Pot
Estimated nutritional information per serving

Calories 503

  • Fat 11g
  • Carbohydrates 76g
    • Fiber 18g
    • Sugars 3g
  • Protein 18g

 

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