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Barley "Risotto"

3 Reviews
100% would make this recipe again

Pearl barley makes a very good risotto — and with almost no stirring at all.

Preparation : 5 min Cooking : 30 min Standing : 5 min
180 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1/2 shallots, finely chopped 20 g
1 tsp olive oil 5 mL
1/2 cup pearl barley 90 g
1 cup vegetable broth, low-sodium 250 mL
1/3 cup water 85 mL
salt [optional]
ground pepper to taste [optional]

Method

  1. Heat the oil in a saucepan over medium heat. Add the shallot, sprinkle with salt, then sauté until the shallot begins to soften, about 3 min.
  2. Add the barley, then cook 3 min with constant stirring. Pour in the broth and water. Bring to a boil, then reduce the heat to 'low' and cover. Cook until the barley is al dente, about 30 min.
  3. Remove the saucepan from the heat, stir once, cover and let stand 5 min. Adjust the seasoning and serve.

Nutrition Facts Table

per 1 Serving (140g)

Amount

% Daily Value

Calories

180

Fat

2 g

3 %

Saturated 0.3 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

10 mg

0 %

Carbohydrate

38 g

13 %

Fibre

3 g

14 %

Sugars

0 g

Protein

3 g

Vitamin A

2 %

Vitamin C

1 %

Calcium

2 %

Iron

13 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : 1 ½ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Cholesterol, Sugar, Trans Fat
Low  :
Fat, Saturated Fat, Sodium
Source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
Good source of  :
Manganese, Niacin, Selenium
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables ½
Fats ½

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again