Barley Risotto With Roasted Vegetables

May 10, 2023May 10, 20230 14
Healthy and delicious Barley Risotto With Roasted Vegetables recipe
in Meal

Prep

10 min

Cook

45 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon olive oil , divided
1/2 cup onion , chopped ( I use frozen , unthawed )
1 tablespoon garlic , minced
4 cups reduced-sodium fat-free chicken broth , divided
1 1/4 cups pearl barley , uncooked
1/2 cup parsnip , diced
1 1/2 cups carrots , diced
1 cup cauliflower floret , chopped
1 cup broccoli floret , chopped
1 1/2 cups bell peppers , chopped
1/2 teaspoon fresh ground black pepper
1/4 teaspoon seasoning salt
1/4 teaspoon chili powder ( or to taste )
2/3 cup parmigiano-reggiano cheese , grated and divided
1/3 cup pecans , toasted and chopped ( optional )
2 tablespoons fresh parsley , chopped

Nutrision Information

Servings Per Recipe
4
Calories
350
Sugar
8g
Fat
13g
Barley Risotto With Roasted Vegetables is a healthy and delicious meal that combines the nutty flavor and chewy texture of barley with a colorful mix of roasted vegetables. It's a great way to incorporate more whole grains and veggies into your diet, while still satisfying your taste buds. This recipe is a perfect option for a cozy winter night dinner or a hearty lunch that will keep you energized throughout the day. It's also a great meal prep option, as it can be easily reheated and enjoyed as a leftovers for a few days.

Instructions

1.Preheat the oven to 425°F (218°C).
2.In a large bowl, toss together the parsnips, carrots, cauliflower, broccoli, and chopped bell peppers with 1/2 tablespoon of the olive oil, black pepper, seasoning salt, and chili powder.
3.Spread the vegetables out on a lined baking sheet and roast in the preheated oven for 25-30 minutes or until tender and slightly caramelized.
4.In the meantime, heat the remaining 1/2 tablespoon of olive oil in a large saucepan over medium-high heat. Add in the onion and garlic and cook for 2-3 minutes or until fragrant.
5.Add in the pearl barley and cook for an additional 2-3 minutes, stirring frequently.
6.Gradually add in 3 cups of the chicken broth, stirring constantly and allowing the barley to absorb the liquid before adding more.
7.Reduce the heat to low and add in the remaining 1 cup of chicken broth, 1/3 cup of grated parmigiano-reggiano cheese, and pecans if desired. Stir well and cook for an additional 2-3 minutes or until the cheese is melted and the mixture is creamy.
8.Serve the barley risotto hot, topped with the roasted vegetables, remaining 1/3 cup of grated parmigiano-reggiano cheese, and chopped fresh parsley.

PROS

This barley risotto is a healthier alternative to traditional rice risotto, packed with fiber, vitamins, and minerals.

The roasted vegetables add a delightful crunch and sweetness to the dish, while the toasted pecans provide a nutty flavor and texture.

It’s a great vegetarian option for a hearty and satisfying meal.

CONS

The total cooking time for this recipe is around 1 hour, which can be time-consuming for some people.

It requires multiple steps and ingredients, so it may not be suitable for beginners or those looking for a quick and easy meal.

HEALTH & BENEFITS

Barley is a whole grain that is rich in fiber, vitamins B and E, and minerals such as iron, magnesium, and phosphorus.
It has been associated with several health benefits, including improved digestion, lower cholesterol levels, and reduced risk of heart disease and diabetes.
The roasted vegetables are a great source of antioxidants, vitamins, and minerals, while the parmigiano-reggiano cheese provides protein and calcium.

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