Barley Risotto Primavera
- 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
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 ï¿½ cup broth. Cook 1 minute until liquid is absorbed. Add zucchini, bell peppers, and ï¿½ cup broth; cook 4 to 5 minutes, stirring occasionally, until liquid is absorbed. Add remaining ï¿½ cup broth; cook until vegetables are tender and most of the liquid has been absorbed. Season with ï¿½ 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
|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.