Natural Health

Healthy living, herbal remedies and DIY natural beauty.

Add to My MSN

Delicious, Nutritious Barley Risotto

2/1/2013 8:57:39 AM

Tags: barley, barley recipes, easy recipes, risotto, risotto recipes, Jessica Kellner

Barley has three times more fiber than white rice and is packed with vitamins and minerals.If you’re a foodie, you’ve likely already tried barley risotto — but if not, I highly recommend it. A more-nutritious cousin to regular Arborio rice risotto (barley has three times more fiber than white rice and is packed with vitamins and minerals), barley risotto is easy to make and easy to modify with whatever you have in your kitchen. We ran a recipe for it when I was an editor for Natural Home & Garden magazine a few years ago, but you can make this dish with a huge variety of ingredients. Since we first tried it a few months ago, my husband and I make it at least once a week — if not more!

Because I’ve been raving about it to our staff, I thought I’d share the basic recipe with you.

Start by mincing some crushed garlic (did you know you’ll get more health benefits from cooked garlic if you crush it and let it sit for 15 minutes before cooking?) and dicing some onions (one large onion will do).

Throw a couple of tablespoons of butter or olive oil into a pan (I like cast-iron) over medium-high heat. When it’s warm, add your onions and garlic and sauté until fragrant.

If you’re familiar with cooking risotto, you know that you start with a dried grain, then continuously add liquid, letting it boil down, then adding more, which cooks and puffs the grain, giving you a creamy consistency. For your liquid in this recipe, you can use low-sodium chicken or vegetable stock, boiled bouillon, or just water. If you’re going to use boiled bouillon, prepare it as you are sautéing your onions and garlic.

When your garlic and onions are fragrant, add your barley to the pan (I use about a cup of barley for two servings — often with some leftovers) and toast it for a few minutes until it starts to just slightly brown. Then add about a cup of liquid. Stir frequently as your barley cooks, and when you can clear a space in the barley and see no liquid, add more.

When your barley is cooked to the texture you desire (I like it with some tooth), add about a cup of grated cheese — traditionally, you would use Parmesan (and I normally do), but I’ve also made a “barley mac-and-cheese” version with broccoli and smoked cheddar, and many kinds of cheese work fine. Season with salt and pepper and serve immediately. I almost always also add diced fresh rosemary.

We add all sorts of things to the barley risotto. It can be easier to prepare your additions in a second pan, but you can also add them to the barley mix as it’s steam-cooking (especially for something like broccoli). A mix of mushrooms sautéed in butter and garlic makes a fabulous addition. Diced sweet potatoes, added about halfway through the barley cooking time, makes for a hearty winter dish. We’ve also added delicious chicken meatballs from Aidells (made with chicken and turkey raised humanely on independent farms) to bring in some additional protein — Aidells Caramelized Onion meatballs and sautéed Brussels sprouts is a delicious combination.

Try your own variation of this recipe, and let me know what you come up with!

Photo By Fotolia/Marco Mayer 



Related Content

DIY Sprouted Fodder for Livestock

A step-by-step guide, and benefits to growing sprouted grain fodder for your livestock as a natural ...

Meatless Monday Recipe: Risotto Primavera

Celebrate Meatless Monday with this sweet, tangy spring risotto.

How Do You Make Home Cooking Cheaper and Easier Without Sacrificing Quality?

Readers share tips and recipes for cheaper, easier and healthier home cooking.

Recipes Wanted: Quick and Easy One Pot Meals

Readers share recipes for easy one-pot, crockpot and casserole meals.

Content Tools




Post a comment below.

 










Subscribe Today - Pay Now & Save 66% Off the Cover Price

First Name: *
Last Name: *
Address: *
City: *
State/Province: *
Zip/Postal Code:*
Country:
Email:*
(* indicates a required item)
Canadian subs: 1 year, (includes postage & GST). Foreign subs: 1 year, . U.S. funds.
Canadian Subscribers - Click Here
Non US and Canadian Subscribers - Click Here

Lighten the Strain on the Earth and Your Budget

MOTHER EARTH NEWS is the guide to living — as one reader stated — “with little money and abundant happiness.” Every issue is an invaluable guide to leading a more sustainable life, covering ideas from fighting rising energy costs and protecting the environment to avoiding unnecessary spending on processed food. You’ll find tips for slashing heating bills; growing fresh, natural produce at home; and more. MOTHER EARTH NEWS helps you cut costs without sacrificing modern luxuries.

At MOTHER EARTH NEWS, we are dedicated to conserving our planet’s natural resources while helping you conserve your financial resources. That’s why we want you to save money and trees by subscribing through our earth-friendly automatic renewal savings plan. By paying with a credit card, you save an additional $5 and get 6 issues of MOTHER EARTH NEWS for only $12.00 (USA only).

You may also use the Bill Me option and pay $17.00 for 6 issues.