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.

Yield: 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

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Nutritional Information

Amount per serving
  • Calories: 325
  • Calories from fat: 30%
  • Fat: 11g
  • Saturated fat: 2.8g
  • Monounsaturated fat: 5.4g
  • Polyunsaturated fat: 2.1g
  • Protein: 12.2g
  • Carbohydrate: 47.3g
  • Fiber: 10.3g
  • Cholesterol: 8mg
  • Iron: 2.3mg
  • Sodium: 566mg
  • Calcium: 197mg

Ingredients

  • 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

Preparation

  1. Preheat oven to 400°.
  2. 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.
  3. 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.
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