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Love risotto? Why not try this healthy, low-fat recipe for Mushroom & Barley Risotto. You’ll never look back!
Swap traditional risotto rice for fiber-rich pearl barley. This recipe is not only healthier, but it’s wonderfully delicious too!
I’m always looking out for new ideas for making my favorite dishes a little bit healthier.
This gave me the inspiration to create this mushroom barley risotto recipe. If you love risotto as much as I do and are looking for healthier ways of cooking, this is perfect for you!
Why This Recipe Works
- Replacing the risotto rice with barley is a healthy option when you’re looking for high fiber in your diet.
- This recipe doesn’t compromise on taste and is made with easily sourced ingredients.
- Using low-fat cooking spray keeps this recipe super low in fat.
Is Barley Better Than Rice?
According to the Harvard School of Public Health, Pearl Barley has more fiber than rice – with 6 grams of fiber in a cup, while both brown rice and wild rice have about 3 grams of fiber.
I made this risotto almost exactly like I would make regular risotto and the outcome was really wonderful. It has a deep, rich mushroom flavor, and the texture of the barely was a nice change.
How To Make Mushroom Barley Risotto
- Saute the onion, add garlic and cook a minute more.
- Add the mushroom and cook until any liquid has evaporated.
- Pour in the wine and stock, add the barley and simmer.
- Season to taste.
- Serve and enjoy!
Tips & Variations
- Add some leftover cooked chicken to the risotto to make it even heartier!
- Why not add some chopped bacon for a more meaty risotto?
- Try using a variety of mushrooms, include some dried porcini or an exotic shiitaki or enoki, it’s fun to experiment.
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Recipe
Mushroom & Barley Risotto
Ingredients
- low fat cooking spray
- 1 medium onion (chopped)
- 3 cloves garlic (chopped)
- 1½ cups pearl barley
- ½ cup white wine
- 1 lb mixed mushrooms of your choice (chopped, sliced or broken up)
- 4½ cups chicken or vegetable stock
- 4 tbsp grated Parmesan cheese (optional)
- a good handful of fresh parsley (chopped)
- salt and pepper to taste.
Instructions
- Coat a large heavy saucepan with cooking spray and heat on medium high. Add the onion and sauté with some seasoning for 5 mins or until the onion is translucent (if the pan starts to look too dry, you can add a bit more cooking spray).
- Add the garlic and cook another minute.
- Add the mushrooms and saute until the liquid is released and evaporates.
- Raise the heat to high, add the barley, coat with the mushroom mixture and cook for another minute.
- Pour in the wine and stir until it is absorbed and the alcohol has cooked down. Stir 4 cups of the stock and parsley. Cover, lower the heat to low and cook for 40 mins on a slow simmer until the barley is tender (stirring occasionally and adding remaining stock if it looks dry). Remove from the heat and stir in the grated Parmesan cheese (if using).
- Taste and season with salt and pepper to taste.
- Serve immediately.
Tips
- Add some leftover cooked chicken to the risotto to make it even heartier!
- Why not add some chopped bacon for a more meaty risotto?
- Try using a variety of mushrooms, include some dried porcini or an exotic shiitaki or enoki, it’s fun to experiment.
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