Barley Risotto with Asparagus and Hazelnuts

Very Healthy
Health score
66%
Barley Risotto with Asparagus and Hazelnuts
300 min.
4
527kcal

Suggestions


Welcome to a delightful culinary experience with our Barley Risotto with Asparagus and Hazelnuts! This dish is not just a feast for the eyes but also a celebration of health and flavor. With a health score of 66, it’s a very healthy option that’s perfect for any meal of the day, whether as a side dish, a light lunch, or a satisfying main course.

Imagine the vibrant green of fresh asparagus paired with the nutty crunch of toasted hazelnuts, all enveloped in creamy, chewy pearl barley. This risotto is a wonderful twist on the traditional recipe, offering a unique texture and a depth of flavor that will leave your taste buds dancing. The addition of dry white wine and a hint of lemon zest elevates the dish, making it a refreshing choice for spring and summer dining.

Not only is this recipe packed with nutrients, but it also provides a comforting warmth that makes it perfect for cozy gatherings or a quiet dinner at home. With a preparation time of just 300 minutes, you can take your time to savor the cooking process, allowing the flavors to meld beautifully. So gather your ingredients, roll up your sleeves, and get ready to impress your family and friends with this wholesome and delicious barley risotto!

Ingredients

  • 1.5 pounds asparagus trimmed
  • 0.3 teaspoon pepper black
  • 0.5 cup wine dry white
  •  garlic clove 
  • 0.5 cup hazelnuts toasted coarsely chopped
  • 1.3 teaspoons lemon zest fresh finely grated
  • tablespoons olive oil 
  • medium onion finely chopped
  • 0.5 cup parmesan finely grated for serving
  • 1.3 cups quick-cooking barley 
  • teaspoon salt 
  • 5.5 cups water 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • knife
  • pot
  • sieve
  • blender
  • slotted spoon
  • pressure cooker

Directions

  1. Cut top third of each asparagus stalk diagonally into 1/2-inch-thick slices, reserving tips and slices together, then coarsely chop remainder. Bring water (5 1/2 cups) and 1/2 teaspoon salt to a boil in a 3- to 4-quart saucepan, then add chopped asparagus and cook, uncovered, until very tender, 6 to 7 minutes.
  2. Transfer with a slotted spoon to a food processor (not a blender, which would require adding liquid).
  3. Add reserved asparagus tips and slices to boiling water and cook, uncovered, until crisp-tender, 2 to 3 minutes.
  4. Transfer with slotted spoon to a sieve, reserving cooking liquid in pan, and rinse under cold water to stop cooking.
  5. Drain well and reserve in another bowl.
  6. Measure cooking liquid and, if necessary, add enough water to bring total to 4 cups, then reserve.
  7. Cook onion with pepper and 1/4 teaspoon salt in oil in a 4- to 5-quart heavy pot over moderate heat, stirring occasionally, until softened, 5 to 7 minutes.
  8. Add barley and cook, stirring, 1 minute.
  9. Add wine and boil, stirring, until liquid is absorbed, about 1 minute.
  10. Add 4 cups reserved asparagus-cooking liquid and bring to a boil, covered, then reduce heat and simmer, covered, until barley is tender (it should be chewy) and mixture is thickened to a stewlike consistency, 35 to 40 minutes.
  11. Meanwhile, mince garlic and mash to a paste with remaining 1/4 teaspoon salt using side of a large heavy knife, then add to asparagus in food processor along with zest and purée until smooth.
  12. When barley is cooked, stir in asparagus purée, asparagus-tip mixture, and enough additional water to thin to desired consistency and cook over moderate heat, stirring, until hot, about 1 minute. Stir in cheese, then season with salt and pepper.
  13. Serve with hazelnuts and additional cheese on the side.
  14. Cooks' Notes
  15. ·Barley can be cooked in about half the time in a 6- to 8-quart pressure cooker. Follow recipe, cooking onion in pressure cooker, uncovered, then adding barley and wine as directed above. After adding asparagus-cooking liquid, seal pressure cooker with lid and cook at high pressure, according to manufacturer's instructions, 18 minutes. Put pressure cooker in sink (do not remove lid) and run cold water over lid until pressure goes down completely.
  16. Remove lid and continue with recipe, using pressure cooker (without lid) as a pot.·Asparagus can be cut and cooked, chopped stalks puréed, and cooking water reserved 1 day ahead, then chilled in separate airtight containers.

Nutrition Facts

Calories527kcal
Protein12.87%
Fat40.44%
Carbs46.69%

Properties

Glycemic Index
44.5
Glycemic Load
2
Inflammation Score
-9
Nutrition Score
31.423478247031%

Flavonoids

Cyanidin
1.01mg
Malvidin
0.02mg
Catechin
0.41mg
Epigallocatechin
0.42mg
Epicatechin
0.2mg
Epigallocatechin 3-gallate
0.16mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
11.07mg
Kaempferol
2.55mg
Myricetin
0.02mg
Quercetin
29.39mg

Nutrients percent of daily need

Calories:527.36kcal
26.37%
Fat:23.82g
36.64%
Saturated Fat:4.4g
27.52%
Carbohydrates:61.86g
20.62%
Net Carbohydrates:46.5g
16.91%
Sugar:5.94g
6.6%
Cholesterol:8.5mg
2.83%
Sodium:809.91mg
35.21%
Alcohol:3.09g
100%
Alcohol %:0.6%
100%
Protein:17.05g
34.1%
Manganese:2.12mg
106.22%
Vitamin K:81.25µg
77.38%
Fiber:15.36g
61.43%
Copper:0.91mg
45.74%
Selenium:30.93µg
44.19%
Vitamin E:5.73mg
38.22%
Phosphorus:371.62mg
37.16%
Iron:6.24mg
34.68%
Vitamin B1:0.48mg
32.01%
Folate:126.3µg
31.58%
Magnesium:112.65mg
28.16%
Vitamin A:1401.92IU
28.04%
Calcium:246.05mg
24.6%
Vitamin B3:4.92mg
24.59%
Vitamin B6:0.47mg
23.59%
Vitamin B2:0.38mg
22.53%
Zinc:3.09mg
20.6%
Potassium:699.44mg
19.98%
Vitamin C:13.55mg
16.42%
Vitamin B5:0.89mg
8.92%
Vitamin B12:0.15µg
2.5%
Source:Epicurious