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Wild Mushroom and Barley Risotto

barley risotto

Barley is a great grain with lots of nutty flavor and a nice bite. We often see barley in soup but it can be used for many dishes. This risotto takes advantage of this grain’s great taste and creamy texture when cooked using this method. Risotto is often thought of as a dish made with rice but it is actually a cooking method. It seems hard at first but is not too difficult. Just get a glass of your favorite beverage, stand and stir and contemplate life for a few minutes. The extra effort is worth the trouble. This dish is a great example of adding lots of vegetables in a grain dish to decrease calories and boost fiber. This recipe is compliments of my friend Chef Ellen Clevenger-Firley – thanks Ellen!

Wild Mushroom and Barley Risotto

Serves 6

Serving Size: 1/6th of the recipe

Prep Time: 45 minutes to 1 hour

Cook Time: 45 minutes to 1 hour

Total Time: 45 minutes to 1 hour

 

Ingredients:

  • 6 cups mushroom, vegetable or chicken stock
  • 1 ½ cups water
  • 3 T olive oil
  • 1 cup minced onion
  • 3 cups sliced or coarsely chopped mushrooms, any variety of a combination
  • 1 ½ cups barley rinsed (do not use quick cooking)
  • ½ cup red wine
  • 6 cups baby spinach
  • ½ cup grated parmesan cheese (omit to make this dish vegan)
  • 1 tablespoon butter (omit to make this dish vegan)
  • 2 teaspoons balsamic vinegar
  • Freshly ground pepper to taste

 

Directions:

  1. In a medium sauce pan, bring broth and water to a simmer.
  2. Heat oil in a large Dutch oven or large chef’s pan. Add onion and cook for 2 minutes.
  3. Add red wine and cook until almost evaporated.
  4. Add the mushrooms and cook stirring often until they begin to release their juices.
  5. Add barley and cook for 1 minute.
  6. Add 1 cup of warm broth and stir continuously until almost all of the liquid is absorbed.
  7. Continue adding broth 1 cup at a time while stirring. Keep adding broth until barley is cooked through and tender (about 35-45 min). Add a bit more broth. Dish should be a bit loose at this point as it will continue to thicken.
  8. Stir in spinach and allow to wilt.
  9. Add more broth if the dish is too stiff.
  10. Stir in cheese and butter if using.
  11. Taste and add pepper and adjust seasoning if needed.

 

Nutrition Information per Serving:

Serving Size: 1/6th of recipe

Vegetables: 1 cup

Fruits: 0 cups

Calories: 314

Carbohydrates: 46 grams

Fiber: 9 grams

Protein: 10 grams

Fat: 12 grams

Sodium: 450-700mg – depending on broth selected

 

 

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7 Simple Steps to Follow the Mediterranean Diet

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