Barley Risotto with Roasted Winter Vegetables

Barley makes a tasty stand-in for rice in this hearty, fiber-rich risotto. All you need to complete the meal is a salad and glass of white wine.


6 servings (serving size: about 3/4 cup risotto, about 1 tablespoon cheese, about 1 tablespoon nuts, and 1 teaspoon parsley)

Recipe from

Cooking Light

Nutritional Information

Calories 325
Caloriesfromfat 30 %
Fat 11 g
Satfat 2.8 g
Monofat 5.4 g
Polyfat 2.1 g
Protein 12.2 g
Carbohydrate 47.3 g
Fiber 10.3 g
Cholesterol 8 mg
Iron 2.3 mg
Sodium 566 mg
Calcium 197 mg


2 cups diced parsnip
2 cups chopped cauliflower florets
1 1/2 cups chopped red bell pepper (about 1 large)
1 tablespoon olive oil, divided
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
Cooking spray
1/2 cup chopped onion
4 cups fat-free, less-sodium chicken broth, divided
1 1/4 cups uncooked pearl barley
2/3 cup (about 2 1/2 ounces) grated Parmigiano-Reggiano cheese, divided
1/3 cup chopped pecans, toasted
2 tablespoons chopped fresh parsley


Preheat oven to 400°.

Combine parsnip, cauliflower, bell pepper, 2 teaspoons olive oil, black pepper, and salt on a jelly-roll pan coated with cooking spray, and toss well to coat. Bake at 400° for 20 minutes or until lightly browned, stirring after 10 minutes.

Heat remaining 1 teaspoon olive oil in a large saucepan over medium-high heat. Add onion; sauté 4 minutes or until browned. Add 3 cups broth and barley; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until liquid is absorbed and barley is al dente. Add the remaining 1 cup broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next. Stir in parsnip mixture and 1/3 cup cheese. Sprinkle with the remaining 1/3 cup cheese, pecans, and parsley.