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
- 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.
- Heat a 3-quart saucepan or pot over medium heat. Add olive oil and diced onion, cooking for 6–8 minutes, stirring occasionally.
- Add mushrooms to the pan and continue cooking for 5 minutes, stirring occasionally.
- Stir in minced garlic, salt, pepper, and fresh herbs. Cook until the mushrooms are tender, about 2–3 minutes.
- Drain the soaked barley and add it to the pan. Stir slowly to coat the grains and ensure they are separate.
- 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.
- Remove the lid and stir in the remaining 1 cup of broth until the risotto is thick and creamy.
- 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.