banner
alive logo
FoodFamilyLifestyleBeautySustainabilityHealthImmunity

Barley Risotto

    Share

    Barley is a much underused heritage grain that’s just waiting to be rediscovered. This super whole grain is one of the richest sources of both soluble and insoluble fibre.

    Advertisement

    Insoluble fibre keeps things moving through your gastrointestinal tract (GI), and soluble fibre mixes with liquid, binds to fatty substances, and escorts them out of your body, helping reduce bad cholesterol in the process. So embrace the grain and start barley risotto-ing.

    2 tsp (10 mL) organic extra-virgin olive oil2 organic onions, diced2 large portobello mushrooms or 2 cups (500 mL) shiitake mushrooms, coarsely chopped (If using portobellos, scrape out black membranes and discard before chopping) 3 cloves garlic, minced3/4 cup (180 mL) organic pot barley2 1/2 cups (625 mL) organic low-sodium chicken or turkey stock1/4 cup (60 mL) Parmigiano-Reggiano cheese, grated

    Heat a medium saucepan with a tightly fitting lid over medium heat; add oil and onions and saute for 1 minute. Add mushrooms and garlic; continue sauteing for 1 minute. Add pot barley and stock, stir, bring to the boil, and reduce heat to simmer. Cover and simmer for 50 minutes or until done. Remove from heat; gently stir in the Parmigiano-Reggiano. Garnish with shavings of fresh Parmesan. Top with sage leaves that have been lightly crisped in hot oil.

    Makes 4 - 1 cup (250 mL) servings.

    Each Serving Contains: 200 calories; 8 g protein; 6 g total fat (2 g sat fat, 0 g trans fat); 44 g carbohydrates; 2 g fibre; 480 mg sodium.

    source: "Easy on the Tummy", alive #312, October 2008

    Advertisement

    Barley Risotto

    Advertisement
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Breakfast: Sweet Potato and Spinach Egg Bites
    Food

    Breakfast: Sweet Potato and Spinach Egg Bites

    Egg bites are a delicious and convenient way to get some protein in the mornings. These ones get an extra nutrition boost with antioxidant-rich sweet potato and spinach. Using grated sweet potato ensures all of the ingredients cook evenly during the baking time. Once you’ve made these—and tasted their goodness—they’ll become an easy addition to your breakfast repertoire. Reheat and repeat While these egg bites go together in a minute, you can also make them ahead, store in an airtight container in the refrigerator, and reheat when you’re ready to eat them. Five minutes in the air fryer on the reheat setting at 325 F (160 C) will do it nicely. Or place them on a baking sheet and heat under the broiler for about 2 minutes.