Barley Risotto Primavera

Health score
15%
Barley Risotto Primavera
60 min.
6
200kcal

Suggestions

Ingredients

  •  carrots diced
  • 4.5 cups chicken broth 
  • teaspoon thyme leaves dried
  • teaspoons garlic minced
  • small onion diced
  • 0.5 cup parmesan cheese grated
  • cup pearl barley 
  • servings salt and pepper black freshly ground to taste
  • teaspoon vegetable oil 
  • small baby squash diced yellow
  •  zucchini diced

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat 1 teaspoon vegetable oil in a large skillet over medium heat; cook and stir carrots 2 to 3 minutes.
  2. Add zucchini and yellow squash; cook until tender, 5 to 10 minutes.
  3. Heat chicken broth in a large saucepan over medium heat; reduce heat to low and keep warm.
  4. Heat 1 teaspoon vegetable oil in a separate large skillet over medium heat; cook and stir onion until lightly browned and tender, about 10 minutes.
  5. Add garlic and thyme; cook until fragrant, 1 to 2 minutes. Cook and stir barley into onion mixture until lightly toasted, 2 to 3 minutes.
  6. Pour about 2 cups warm broth into barley mixture; reduce heat to low, and simmer, stirring occasionally, until broth is absorbed, 5 to 10 minutes.
  7. Add remaining broth, 1/2 cup at a time, allowing broth to absorb before each addition, until barley is tender, 15 to 20 minutes. Stir in carrot mixture, butter, and Parmesan cheese until cheese melts, 1 to 2 minutes. Season with salt and black pepper.

Nutrition Facts

Calories200kcal
Protein16.19%
Fat17.89%
Carbs65.92%

Properties

Glycemic Index
30.47
Glycemic Load
1.52
Inflammation Score
-10
Nutrition Score
15.759130572495%

Flavonoids

Luteolin
0.02mg
Isorhamnetin
0.58mg
Kaempferol
0.13mg
Myricetin
0.03mg
Quercetin
2.64mg

Nutrients percent of daily need

Calories:199.82kcal
9.99%
Fat:4.13g
6.36%
Saturated Fat:1.58g
9.89%
Carbohydrates:34.25g
11.42%
Net Carbohydrates:27.2g
9.89%
Sugar:4.62g
5.13%
Cholesterol:10.77mg
3.59%
Sodium:821.29mg
35.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.41g
16.83%
Vitamin A:3670.37IU
73.41%
Manganese:0.78mg
38.83%
Fiber:7.05g
28.21%
Selenium:16.6µg
23.72%
Vitamin C:18.34mg
22.23%
Phosphorus:180.91mg
18.09%
Vitamin B2:0.3mg
17.77%
Vitamin B6:0.33mg
16.55%
Potassium:469.03mg
13.4%
Vitamin B3:2.59mg
12.96%
Magnesium:51.32mg
12.83%
Calcium:119.26mg
11.93%
Copper:0.24mg
11.83%
Vitamin B1:0.17mg
11.18%
Vitamin K:11.2µg
10.66%
Zinc:1.56mg
10.41%
Folate:39.7µg
9.93%
Iron:1.64mg
9.11%
Vitamin B5:0.37mg
3.72%
Vitamin E:0.44mg
2.95%
Vitamin B12:0.15µg
2.46%
Source:Allrecipes