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.


Credit: Jim Bathie

Recipe Summary test

4 (1 3/4 cups) servings


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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.

  • 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.


The CarbLovers Diet

Nutrition Facts

380 calories; fat 14g; saturated fat 4g; mono fat 5g; poly fat 1g; protein 16g; carbohydrates 50g; fiber 9g; cholesterol 15mg; sodium 620mg; resistant starch 4.1g.