Health

Barley Risotto Primavera

barley-risotto-primavera Jim Bathie

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 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 1/2 to 2 cups low sodium vegetable broth, divided
  • 1/4 teaspoon salt
  • freshly ground black pepper
  • 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 to 5 minutes until onion begins to brown. Add garlic and thyme; cook 1 minute until fragrant.

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

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


  • Yield: 4 (1 3/4 cups) servings

Nutritional Information

Calories per serving: 380
Fat per serving: 14g
Saturated fat per serving: 4g
Monounsaturated fat per serving: 5g
Polyunsaturated fat per serving: 1g
Protein per serving: 16g
Carbohydrate per serving: 50g
Fiber per serving: 9g
Cholesterol per serving: 15mg
Sodium per serving: 620mg
Resistant starch per serving: 4.1g

Good to Know

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

This Recipe Is

The CarbLovers Diet