Barley Risotto with Asparagus and Parmesan

Health score
55%
Barley Risotto with Asparagus and Parmesan
45 min.
4
496kcal

Suggestions


If you're looking for a hearty and nutritious dish that brings a taste of spring to your table, look no further than this delightful Barley Risotto with Asparagus and Parmesan. This recipe beautifully marries the nutty flavors of barley with the delicate crunch of fresh asparagus, creating an unforgettable experience for your taste buds. Perfect as a side dish or a main course, it’s versatile enough to complement a variety of meals or stand alone as a satisfying lunch.

What makes this risotto particularly appealing is its health-conscious profile, boasting a health score of 55. With each serving containing around 496 calories, it provides a wholesome balance of protein, healthy fats, and carbohydrates, making it a great choice for those watching their intake. Plus, the scrumptious addition of grated Parmesan cheese lends a rich creaminess that ties all the elements together.

Cooking this dish takes just 45 minutes, and it’s a simple yet rewarding process. The aroma of sautéed onions and garlic fills your kitchen, setting the stage for a comforting meal. Whether you're an experienced home chef or just starting your culinary journey, this Barley Risotto is an excellent addition to your repertoire. Grab your ingredients and get ready to impress your family and friends with this exquisite, flavor-packed dish that’s sure to brighten up any dining occasion!

Ingredients

  • pound asparagus 
  • 1.5 cups barley 
  • 0.3 teaspoon pepper black
  • cup sauvignon blanc white wine dry white (such as Sauvignon Blanc)
  • large clove garlic finely chopped
  • 0.5 teaspoon kosher salt 
  • cups chicken broth low-sodium
  • tablespoons olive oil 
  • ounces parmesan grated
  • large onion yellow finely chopped

Equipment

  • bowl
  • sauce pan

Directions

  1. Warm the broth in a small saucepan over low heat. Meanwhile, heat the oil in a large saucepan over medium heat.
  2. Add the onion and cook, stirring occasionally, for 7 minutes or until soft.
  3. Add the garlic and cook 1 minute more.
  4. Add the barley and cook, stirring, for 2 minutes. Stir in the wine and cook until the liquid is absorbed, about 3 minutes.
  5. Add the broth, 1/2 cup at a time, stirring occasionally and waiting until it is absorbed before adding more.
  6. Add the asparagus with the last 1/2 cup of broth and cook until tender. It should take 30 to 35 minutes for all the broth to be absorbed.
  7. Remove from heat, season with the salt and pepper, and stir in the Parmesan. Spoon into individual bowls.Tip: At the store, look for thick or thin asparagus with firm stalks, closed tips, and a bright green color.

Nutrition Facts

Calories496kcal
Protein19.03%
Fat26.92%
Carbs54.05%

Properties

Glycemic Index
46
Glycemic Load
15.58
Inflammation Score
-9
Nutrition Score
29.091304663731%

Flavonoids

Catechin
1.65mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
8.34mg
Kaempferol
1.82mg
Myricetin
0.02mg
Quercetin
23.48mg

Nutrients percent of daily need

Calories:495.81kcal
24.79%
Fat:14.2g
21.85%
Saturated Fat:4.22g
26.35%
Carbohydrates:64.14g
21.38%
Net Carbohydrates:49.13g
17.87%
Sugar:4.78g
5.31%
Cholesterol:9.64mg
3.21%
Sodium:618.61mg
26.9%
Alcohol:6.2g
100%
Alcohol %:1.32%
100%
Protein:22.59g
45.18%
Manganese:1.6mg
80.01%
Fiber:15g
60.01%
Vitamin K:53.51µg
50.97%
Selenium:32.11µg
45.87%
Phosphorus:440.22mg
44.02%
Vitamin B1:0.63mg
42.15%
Vitamin B3:8.42mg
42.08%
Copper:0.73mg
36.58%
Iron:5.79mg
32.18%
Magnesium:120.99mg
30.25%
Vitamin B2:0.5mg
29.6%
Potassium:867.23mg
24.78%
Calcium:240.4mg
24.04%
Zinc:3.28mg
21.89%
Vitamin B6:0.42mg
20.98%
Folate:80.24µg
20.06%
Vitamin A:984.68IU
19.69%
Vitamin E:2.72mg
18.16%
Vitamin C:9.36mg
11.34%
Vitamin B12:0.47µg
7.75%
Vitamin B5:0.62mg
6.22%
Source:My Recipes