Spring Barley Risotto

Name: Spring Barley Risotto
Yield: serves 4
Ingredients: 2 tablespoons olive oil; 1 cup pearl barley; 2 leeks, white and pale green parts only, thinly sliced, washed well and drained; 1/2 cup dry white wine (or water); 2 cups water; Coarse salt and freshly ground pepper; 2 cups homemade or low-sodium store-bought vegetable broth; 1 bunch asparagus (about 1 pound), tough ends trimmed, cut on the diagonal into 2-inch lengths; 1 package (10 ounces) frozen peas, thawed; 1/2 cup grated parmesan cheese; 1/4 cup packed thinly sliced fresh mint leaves, plus whole small leaves for garnish

January 26, 2012

High in iron, vitamins, and fiber, barley risotto is a nutritious (and quicker-cooking) alternative to a traditional risotto made with rice. This vegetarian dish also includes frozen peas, which are always available, easy to use, and contain nearly as many nutrients as fresh-picked. As a good source of chromium, peas also help control blood sugar levels.

Recipe information

Yield
serves 4

Ingredients

2 tablespoons olive oil

1 cup pearl barley

2 leeks, white and pale green parts only, thinly sliced, washed well and drained

1/2 cup dry white wine (or water)

2 cups water

Coarse salt and freshly ground pepper

2 cups homemade or low-sodium store-bought vegetable broth

1 bunch asparagus (about 1 pound), tough ends trimmed, cut on the diagonal into 2-inch lengths

1 package (10 ounces) frozen peas, thawed

1/2 cup grated parmesan cheese

1/4 cup packed thinly sliced fresh mint leaves, plus whole small leaves for garnish

Preparation

Step 1
In a large saucepan, heat oil over medium. Add barley and leeks; cook, stirring occasionally, until they begin to soften, 5 to 7 minutes. Add wine; cook, stirring, until evaporated, about 5 minutes. Add the water and bring to a boil; add 1/2 teaspoon salt and season with pepper to taste. Reduce heat; simmer, stirring occasionally, until liquid has been absorbed, about 10 minutes.
Step 2
Add broth and continue to cook, stirring occasionally, until barley is tender and liquid is creamy, about 10 minutes. Add asparagus; cook until tender, about 5 minutes. Stir in peas and cook just until heated through. Remove from heat. Stir in parmesan and mint; season with pepper. Garnish with mint leaves, and serve.
Nutrition Information
Step 3
(Per Serving)
Step 4
Calories: 426
Step 5
Saturated Fat: 2.9g
Step 6
Unsaturated Fat: 7.6g
Step 7
Cholesterol: 8.8mg
Step 8
Carbohydrates: 62.4g
Step 9
Protein: 15.7g
Step 10
Sodium: 465mg
Step 11
Fiber: 15.5g

Power Foods

TagsRisotto Barley Rice & Grains Asparagus Vegetable Pea Bean and Legume Main Dinner Vegetarian Nut Free Quick Easter Spring Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Nutrition Information

Step 3

Step 4

Step 5

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Recipe notes