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 |
| Carbohydrates 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.
The CarbLovers Diet
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