Cozy Mushroom & Barley Risotto

Melanya Melanya Kushla
Cozy up with a bowl of this hearty and nourishing Mushroom & Barley Risotto, a comforting dish packed with earthy flavors and wholesome ingredients. The combination of mushrooms and barley offers a creamy, umami-rich risotto that’s perfect for chilly evenings. Loaded with antioxidants, fiber, and protein, this dish supports an anti-cancer eating pattern while delivering a satisfying, cozy meal. Serve it hot, garnished with fresh herbs, for a comforting, nutrient-packed dinner.

Cozy Mushroom & Barley Risotto

Recipe by: Melanya Kushla, MS, RD, CHES at Taste & Thrive LLC
Yield: ~6 cups
Serving Size: ~1 cup

Ingredients

  • 1 ½ cups pearled barley
  • 2 Tablespoons olive oil
  • 1 small onion, diced
  • 1 pound mushrooms, cleaned and sliced
  • 2 large garlic cloves, minced
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2 Tablespoons chopped fresh herbs (such as rosemary, thyme, basil, or parsley)
  • 3–4 cups unsalted vegetable or chicken broth
  • Optional: Additional chopped fresh herbs for garnish

Utensils

Cutting board, chef’s knife, small bowl, 3-quart saucepan or pot, spatula, measuring spoons and cups

Instructions

  1. Pre-soak the barley: Place the dry barley in a small bowl and pour enough hot water to cover it by an inch. Soak for 15–30 minutes while preparing the remaining ingredients.
  2. Heat a 3-quart saucepan or pot over medium heat. Add olive oil and diced onion, cooking for 6–8 minutes, stirring occasionally.
  3. Add mushrooms to the pan and continue cooking for 5 minutes, stirring occasionally.
  4. Stir in minced garlic, salt, pepper, and fresh herbs. Cook until the mushrooms are tender, about 2–3 minutes.
  5. Drain the soaked barley and add it to the pan. Stir slowly to coat the grains and ensure they are separate.
  6. Add ½ cup of broth, stirring slowly until absorbed. Gradually add 2 ½ cups of broth, bring to a boil, then reduce to a simmer. Cover and cook for 30 minutes, until the barley is tender.
  7. Remove the lid and stir in the remaining 1 cup of broth until the risotto is thick and creamy.
  8. Garnish with fresh herbs and serve hot.

Recipe Notes

  • Substitute barley with other grains such as farro, steel-cut oats, or short-grain brown rice.
  • For a smoother texture, finely chop mushrooms in a food processor before cooking.
  • Store in an airtight container in the refrigerator for up to 5 days or freeze for up to 6 months.

Nutrition Information (Per Serving)

Calories: 295
Fat: 6g
Saturated Fat: 0.8g
Carbohydrates: 54g
Protein: 11g
Fiber: 10g
Sodium: 277mg


Nutrient Highlights

This risotto combines nutrient-dense, anti-inflammatory ingredients for a dish that supports overall wellness:

  • Barley: High in fiber and protein, it promotes gut health, supports immunity, and helps regulate blood sugar.
  • Olive Oil: A source of monounsaturated fats and antioxidants that reduce inflammation and support heart health.
  • Onion: Provides prebiotics for gut health and compounds with anti-inflammatory properties.
  • Mushrooms: Rich in antioxidants and beta-glucan, they support immunity and heart health.
  • Garlic: Contains compounds with cancer-protective effects and supports immune health.
  • Fresh Herbs: Packed with vitamins and antioxidants that reduce oxidative stress and promote overall health.

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