Barley Risotto with Fennel and Olives

Health score
14%
Barley Risotto with Fennel and Olives
45 min.
4
281kcal

Suggestions


Discover the delightful flavors of our Barley Risotto with Fennel and Olives, a dish that beautifully marries the nutty texture of pearl barley with the aromatic essence of fennel and the briny richness of olives. This recipe is not just a side dish; it’s a versatile addition to your culinary repertoire, perfect for serving as an antipasti, starter, or even a satisfying snack. With a preparation time of just 45 minutes, you can easily whip up this delicious meal for four, making it an ideal choice for family gatherings or intimate dinners.

What sets this risotto apart is its unique combination of ingredients. The creamy, comforting base is enhanced by the subtle sweetness of sautéed leeks and bell peppers, while the fresh parsley and thyme add a burst of herbal brightness. The addition of dry white wine elevates the dish, infusing it with depth and complexity. Topped with a sprinkle of oil-cured olives and freshly grated Parmesan cheese, each bite is a harmonious blend of flavors and textures that will leave your taste buds dancing.

Not only is this dish a feast for the senses, but it also boasts a balanced caloric profile, making it a guilt-free indulgence. With 281 calories per serving, it’s a wholesome option that doesn’t compromise on taste. Whether you’re looking to impress guests or simply enjoy a comforting meal at home, this Barley Risotto with Fennel and Olives is sure to become a favorite in your kitchen.

Ingredients

  • teaspoon pepper black freshly ground
  • tablespoon butter 
  • 0.5 cup cooking wine dry white
  • 3.5 cups less-sodium chicken broth fat-free divided
  • cup fennel bulb divided finely chopped
  • 0.3 cup parsley fresh chopped
  •  garlic cloves minced
  • 1.5 cups leek divided chopped
  • 0.3 cup oil-cured olives pitted chopped
  • 1.5 ounces parmesan cheese fresh grated
  • 0.8 cup pearl barley uncooked
  • 0.5 cup bell pepper red finely chopped
  • teaspoon or dried fresh

Equipment

  • sauce pan

Directions

  1. Melt butter in a large saucepan over medium-high heat.
  2. Add 3/4 cup leek, 1/2 cup fennel, and bell pepper; saut 5 minutes or until tender.
  3. Add barley, thyme, and garlic; cook 2 minutes, stirring constantly. Stir in 2 cups broth, and cook 10 minutes or until liquid is nearly absorbed, stirring constantly. Stir in remaining 3/4 cup leek, 1/2 cup fennel, 1 1/2 cups broth, and wine; cook until liquid is nearly absorbed, stirring frequently (about 45 minutes). Stir in the cheese, parsley, and black pepper.
  4. Sprinkle with olives; garnish with fennel fronds, if desired.

Nutrition Facts

Calories281kcal
Protein14.8%
Fat26.47%
Carbs58.73%

Properties

Glycemic Index
73.75
Glycemic Load
2.42
Inflammation Score
-9
Nutrition Score
20.761739257885%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.23mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
8.08mg
Luteolin
0.2mg
Kaempferol
0.96mg
Myricetin
0.66mg
Quercetin
0.17mg

Nutrients percent of daily need

Calories:281.02kcal
14.05%
Fat:7.92g
12.18%
Saturated Fat:3.87g
24.19%
Carbohydrates:39.54g
13.18%
Net Carbohydrates:31.37g
11.41%
Sugar:4.01g
4.46%
Cholesterol:14.75mg
4.92%
Sodium:1163.01mg
50.57%
Alcohol:3.09g
100%
Alcohol %:1.06%
100%
Protein:9.96g
19.93%
Vitamin K:98.38µg
93.69%
Manganese:0.89mg
44.61%
Vitamin C:36.04mg
43.68%
Vitamin A:1708.83IU
34.18%
Fiber:8.17g
32.68%
Selenium:21.8µg
31.14%
Phosphorus:218.24mg
21.82%
Calcium:199.1mg
19.91%
Vitamin B3:3.45mg
17.25%
Iron:2.98mg
16.56%
Vitamin B6:0.32mg
15.98%
Magnesium:59.22mg
14.8%
Copper:0.29mg
14.32%
Folate:54.33µg
13.58%
Potassium:424.94mg
12.14%
Vitamin B2:0.17mg
9.77%
Zinc:1.38mg
9.22%
Vitamin B1:0.13mg
8.9%
Vitamin B12:0.53µg
8.85%
Vitamin E:1.21mg
8.1%
Vitamin B5:0.6mg
5.99%
Source:My Recipes