Barley Risotto With Swiss Chard, Radishes and Preserved Lemon

May 09, 2023May 9, 20230 2
Barley Risotto With Swiss Chard, Radishes and Preserved Lemon
in Main

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

5 cups low sodium chicken broth
2 tablespoons extra-virgin olive oil
1 cup pearl barley , rinsed and drained
8 -10 small radishes , trimmed ( I cut large radishes in half )
1 bunch swiss chard , stemmed with leaves torn into large pieces ( About 6 cups )
1 preserved lemon , thinly sliced and seeds removed
coarse salt ( optional )
1/4 cup fresh dill , coarsely chopped
8 fresh mint leaves , torn

Nutrision Information

Servings Per Recipe
4
Calories
350
Sugar
4g
Fat
10g
Barley risotto is a hearty and satisfying meal that is a great alternative to traditional rice risotto. The barley grains have a nutty flavor and a satisfying chewy texture that pairs well with a variety of vegetables. In this recipe, the swiss chard and radishes brighten up the dish with their fresh, crisp flavors and colorful appearance. The preserved lemon adds a tangy kick that balances out the overall flavors. This dish is perfect for a healthy, wholesome meal that doesn't sacrifice flavor.

Instructions

1.In a medium saucepan, heat the chicken broth over medium heat.
2.In a large skillet, heat the olive oil over medium heat.
3.Add the pearl barley and cook, stirring constantly, until lightly toasted, about 2 minutes.
4.Add the radishes and swiss chard; stir to coat in oil.
5.Add 1 cup of warm chicken broth to the skillet and stir until all the liquid is absorbed.
6.Repeat, adding 1 cup of broth at a time and stirring until the broth is absorbed before adding more.
7.After about 20 minutes, the barley should be tender and creamy but still slightly firm to the bite.
8.Stir in the preserved lemon, dill, and mint leaves.
9.Season with salt if desired.
10.Serve and enjoy!

PROS

Barley is a great source of fiber and protein, and it has a low glycemic index, making it a good choice for healthy eating.

This dish is also packed with fresh vegetables like swiss chard and radishes, making it nutrient-dense.

CONS

This dish may take a little longer to prepare than some other fast meals.

Barley can be a bit chewy, which may not be to everyone’s taste.

HEALTH & BENEFITS

Barley is high in fiber, which can help reduce cholesterol levels and support healthy digestion. It is also a good source of plant-based protein and vitamins, making it a nutritious addition to any meal.
Swiss chard is low in calories but high in vitamins A, C, and K, as well as magnesium and potassium. Radishes are also a good source of vitamin C and other nutrients. The dill and mint in this recipe can also have some health benefits, such as aiding digestion and reducing inflammation.

Print

Leave a Reply

Your email address will not be published.