Barley Mushroom Risotto
Recipes · Dinner · Recipe, Typed Supps
Pearl barley does everything arborio rice does, with more fibre and far less stirring.
Allergens and patterns
Contains gluten, milk.
Ingredients
- 1 cup dry pearl barley (500g cooked) Barley — Its beta-glucan is the same soluble fibre oats are famous for, and it is what makes the pot go creamy without cream.
- a large punnet, sliced (250g) Mushrooms — The entire savoury backbone. Brown them properly in a hot pan before anything else goes in.
- 1 onion, diced (100g) Onions — Cooked slow and soft, it is the sweetness under everything else.
- 3 cloves (8g) Garlic (Fresh) — Added after the onion so it perfumes the pot without burning.
- a good grating (30g) Parmesan — Salt, umami and calcium, stirred in off the heat so it melts rather than splits.
- 1 tbsp (15g) Olive Oil — Barley needs real fat to stop it tasting austere.
- 4 cups (1L) Vegetable Stock
Nutrition per serving
- Calories: 352.7 kcal
- Protein: 12.6g
- Carbohydrate: 45.3g
- of which sugars: 2.9g
- Fat: 10.6g
- of which saturated: 3.2g
- Fibre: 11.3g
- Sodium: 125.4mg
Method
- Brown the mushrooms hard in half the oil, then set them aside.
- Soften the onion in the rest of the oil, add the garlic for a minute, then stir in the barley.
- Add the stock a ladle at a time, stirring occasionally, for about 35 minutes — barley is far more forgiving than rice about being left alone.
- Stir the mushrooms and parmesan through off the heat and let it sit for two minutes before serving.
Nutrients it supplies
More in Dinner