High in iron, vitamins, and fiber, barley risotto is a nutritious (and quicker-cooking) alternative to a traditional risotto made with rice. This vegetarian dish also includes frozen peas, which are always available, easy to use, and contain nearly as many nutrients as fresh-picked. As a good source of chromium, peas also help control blood sugar levels.
Recipe information
Yield
serves 4
Ingredients
Preparation
Step 1
In a large saucepan, heat oil over medium. Add barley and leeks; cook, stirring occasionally, until they begin to soften, 5 to 7 minutes. Add wine; cook, stirring, until evaporated, about 5 minutes. Add the water and bring to a boil; add 1/2 teaspoon salt and season with pepper to taste. Reduce heat; simmer, stirring occasionally, until liquid has been absorbed, about 10 minutes.
Step 2
Add broth and continue to cook, stirring occasionally, until barley is tender and liquid is creamy, about 10 minutes. Add asparagus; cook until tender, about 5 minutes. Stir in peas and cook just until heated through. Remove from heat. Stir in parmesan and mint; season with pepper. Garnish with mint leaves, and serve.
Nutrition Information
Step 3
(Per Serving)
Step 4
Calories: 426
Step 5
Saturated Fat: 2.9g
Step 6
Unsaturated Fat: 7.6g
Step 7
Cholesterol: 8.8mg
Step 8
Carbohydrates: 62.4g
Step 9
Protein: 15.7g
Step 10
Sodium: 465mg
Step 11
Fiber: 15.5g
