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Barley Risotto Primavera Photo by: Jim Bathie

Barley Risotto Primavera

Swapping the usual Arborio rice used in risotto for barley boosts fiber and Resistant Starch. Save prep time by batch-cooking the barley at the beginning of the week.

Resistant Starch: 4.1g

Health AUGUST 2010

  • Yield: 4 servings (serving size: 1 3/4 cups)
  • Cook time:20 Minutes
  • Prep time:15 Minutes
  • Total:35 Minutes

Ingredients

  • 2 tablespoons olive oil
  • 2 carrots, peeled and chopped (about 2/3 cup)
  • 1/2 cup finely chopped onion
  • 2 garlic cloves, minced
  • 1/2 teaspoon dried thyme
  • 3 cups cooked quick-cooking barley
  • 1/2 cup white wine (optional)
  • 1 1/2 to 2 cups low-sodium vegetable broth, divided
  • 1 small zucchini, chopped (about 1 cup)
  • 1/2 red bell pepper, chopped (about 3/4 cup)
  • 1/2 yellow bell pepper, chopped (about 3/4 cup)
  • 1/4 teaspoon salt
  • Freshly ground black pepper, to taste
  • 1 1/2 cups frozen peas
  • 3/4 cup grated Parmesan cheese

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add carrot and onion, and cook 4–5 minutes until onion begins to brown. Add garlic and thyme; cook 1 minute or until fragrant.

2. Reduce heat to medium; stir in barley and white wine (if using) or 1/2 cup broth; cook 1 minute or until liquid is absorbed. Add zucchini, bell peppers, and 3/4 cup broth; cook 4–5 minutes, stirring occasionally, until liquid is absorbed. Add remaining 3/4 cup broth; cook until vegetables are tender and most of liquid has been absorbed. Add 1/4 teaspoon salt and freshly ground black pepper.

3. Stir in peas; remove from heat. Let stand 1–2 minutes or until peas are thawed but still bright green. Stir in Parmesan cheese just before serving.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 380
  • Fat: 14g
  • Saturated fat: 4g
  • Monounsaturated fat: 5g
  • Polyunsaturated fat: 1g
  • Protein: 16g
  • Carbohydrate: 50g
  • Fiber: 9g
  • Cholesterol: 15mg
  • Sodium: 620mg
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Barley Risotto Primavera recipe

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