Barley Risotto with Roasted Winter Vegetables

Health score
48%
Barley Risotto with Roasted Winter Vegetables
45 min.
6
319kcal

Suggestions


If you're looking for a cozy and nutritious dish that celebrates the warm flavors of winter, look no further than our Barley Risotto with Roasted Winter Vegetables. This delightful recipe transforms the humble barley into a creamy, risotto-style dish that's rich in texture and flavor, while offering the health benefits of whole grains. With every bite, you'll enjoy the perfect balance of nuttiness from the barley, the sweetness of roasted parsnips, cauliflower, and red bell peppers, and the savory touch of Parmigiano-Reggiano cheese.

What makes this recipe truly special is not just its comforting taste but also its health-conscious nature. Each serving is around 319 calories, making it an excellent choice as a side dish or a light meal. Enhanced with toasted pecans and fresh parsley, this risotto is not only satisfying but also packed with nutrients. Perfect for gatherings or simply as a treat for yourself, it appeals to both the culinary enthusiast and the health-conscious eater alike.

Get ready to warm up your kitchen with inviting aromas as your vegetables roast in the oven and the barley simmers to perfection. In just 45 minutes, you'll have a deliciously hearty dish that's sure to impress your family and friends. So roll up your sleeves and let’s dive into the art of making this nourishing Barley Risotto with Roasted Winter Vegetables!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • cups cauliflower florets chopped
  • cups less-sodium chicken broth fat-free divided
  • tablespoons parsley fresh chopped
  • tablespoon olive oil divided
  • 0.5 cup onion chopped
  • 2.5 ounces parmigiano-reggiano cheese divided grated
  • cups parsnips diced
  • 1.3 cups pearl barley uncooked
  • 0.3 cup pecans toasted chopped
  • 1.5 cups bell pepper red chopped ( 1 large)
  • 0.3 teaspoon salt 

Equipment

  • frying pan
  • sauce pan
  • oven

Directions

  1. Preheat oven to 40
  2. Combine parsnip, cauliflower, bell pepper, 2 teaspoons olive oil, black pepper, and salt on a jelly-roll pan coated with cooking spray, and toss well to coat.
  3. Bake at 400 for 20 minutes or until lightly browned, stirring after 10 minutes.
  4. Heat remaining 1 teaspoon olive oil in a large saucepan over medium-high heat.
  5. Add onion; saut 4 minutes or until browned.
  6. Add 3 cups broth and barley; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until liquid is absorbed and barley is al dente.
  7. Add the remaining 1 cup broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next. Stir in parsnip mixture and 1/3 cup cheese.
  8. Sprinkle with the remaining 1/3 cup cheese, pecans, and parsley.

Nutrition Facts

Calories319kcal
Protein13.81%
Fat29.41%
Carbs56.78%

Properties

Glycemic Index
40.67
Glycemic Load
4.24
Inflammation Score
-9
Nutrition Score
23.256087246148%

Flavonoids

Cyanidin
0.65mg
Delphinidin
0.44mg
Catechin
0.44mg
Epigallocatechin
0.34mg
Epicatechin
0.05mg
Epigallocatechin 3-gallate
0.14mg
Apigenin
2.89mg
Luteolin
0.28mg
Isorhamnetin
0.67mg
Kaempferol
0.23mg
Myricetin
0.2mg
Quercetin
3.41mg

Nutrients percent of daily need

Calories:318.99kcal
15.95%
Fat:10.85g
16.7%
Saturated Fat:2.83g
17.71%
Carbohydrates:47.13g
15.71%
Net Carbohydrates:36.12g
13.13%
Sugar:5.8g
6.45%
Cholesterol:8.03mg
2.68%
Sodium:926.11mg
40.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.47g
22.94%
Vitamin C:74.11mg
89.83%
Manganese:1.22mg
61.24%
Fiber:11.02g
44.06%
Vitamin K:41.89µg
39.9%
Selenium:23.04µg
32.91%
Vitamin A:1384.61IU
27.69%
Phosphorus:268.21mg
26.82%
Folate:83.68µg
20.92%
Calcium:193.86mg
19.39%
Vitamin B6:0.38mg
19.02%
Vitamin B3:3.74mg
18.72%
Copper:0.36mg
18.11%
Magnesium:71.57mg
17.89%
Potassium:571.39mg
16.33%
Vitamin B1:0.22mg
14.59%
Zinc:2mg
13.34%
Iron:2.21mg
12.26%
Vitamin B2:0.21mg
12.08%
Vitamin E:1.75mg
11.64%
Vitamin B5:1.04mg
10.35%
Vitamin B12:0.44µg
7.41%
Source:My Recipes