Barley Risotto with Summer Vegetables

Vegetarian
Health score
26%
Barley Risotto with Summer Vegetables
45 min.
6
274kcal

Suggestions


Discover the delightful flavors of summer with our Barley Risotto with Summer Vegetables, a vibrant vegetarian dish that’s perfect for any occasion. Bursting with fresh produce, this risotto not only pleases the palate but also embraces a healthy lifestyle, with each serving clocking in at a mere 274 calories.

This dish features the nutty taste and chewy texture of pearl barley, making it a unique alternative to traditional risotto. As you gently simmer the barley, it absorbs the warmth of seasonal vegetables, including tender yellow squash, crisp green beans, and sweet orange bell peppers. The addition of sun-ripened tomatoes and fragrant basil brings a burst of color and freshness, elevating this dish to new heights.

One of the standout aspects is the creamy finish provided by crumbled goat cheese, which intertwines beautifully with the medley of veggies and herbs, creating a harmonious blend of flavors. The hint of white wine adds depth and sophistication, while the gentle sautéing of garlic and shallots imbues the dish with a comforting aroma.

Whether served as a side dish, starter, or a light snack, this Barley Risotto with Summer Vegetables is sure to impress your family and friends. Come together over this culinary celebration of summer, and let every bite remind you of the sunny days of the season.

Ingredients

  • 0.5 cup cooking wine dry white
  • 0.3 cup basil fresh chopped
  •  garlic cloves minced
  • ounces goat cheese crumbled
  • cup cut green beans ()
  • tablespoons olive oil divided
  • cup orange bell pepper finely chopped
  • 1.3 cups pearl barley uncooked
  • 1.5 teaspoons salt 
  • 0.5 cup shallots minced
  • cups tomatoes peeled seeded chopped ( 2 medium)
  • cups water 
  • cup baby squash yellow finely chopped

Equipment

  • frying pan
  • sauce pan

Directions

  1. Combine 6 cups water and salt in a medium saucepan; bring to a simmer (do not boil). Keep warm over low heat.
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
  3. Add squash, bell pepper, and green beans to pan; saut 6 minutes or until tender. Set aside.
  4. Heat remaining 4 teaspoons oil in a large saucepan over medium heat.
  5. Add shallots and garlic to pan; cook 3 minutes, stirring frequently.
  6. Add barley; cook 2 minutes, stirring constantly. Stir in wine; cook 2 minutes or until liquid is nearly absorbed, stirring constantly.
  7. Add water mixture, 1/2 cup at a time, stirring constantly until each portion of water is absorbed before adding the next (about 45 minutes total).
  8. Add squash mixture, and cook 2 minutes, stirring constantly.
  9. Remove from heat, and stir in tomato and basil. Top with the goat cheese.

Nutrition Facts

Calories274kcal
Protein11.67%
Fat24.64%
Carbs63.69%

Properties

Glycemic Index
42.5
Glycemic Load
1.79
Inflammation Score
-8
Nutrition Score
17.036956572014%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
0.01mg
Luteolin
0.2mg
Kaempferol
0.1mg
Myricetin
0.07mg
Quercetin
0.98mg

Nutrients percent of daily need

Calories:273.94kcal
13.7%
Fat:7.43g
11.42%
Saturated Fat:2.17g
13.59%
Carbohydrates:43.18g
14.39%
Net Carbohydrates:33.99g
12.36%
Sugar:6.13g
6.81%
Cholesterol:4.35mg
1.45%
Sodium:752.26mg
32.71%
Alcohol:2.06g
100%
Alcohol %:0.55%
100%
Protein:7.91g
15.83%
Vitamin C:46.73mg
56.65%
Manganese:0.83mg
41.65%
Fiber:9.19g
36.77%
Vitamin A:1195.71IU
23.91%
Selenium:16.63µg
23.76%
Vitamin B6:0.45mg
22.59%
Copper:0.39mg
19.46%
Vitamin K:20.29µg
19.32%
Phosphorus:169.57mg
16.96%
Magnesium:63.4mg
15.85%
Vitamin B3:3.08mg
15.38%
Iron:2.73mg
15.16%
Potassium:497.13mg
14.2%
Vitamin B2:0.2mg
11.95%
Folate:47.67µg
11.92%
Vitamin B1:0.17mg
11.66%
Vitamin E:1.75mg
11.65%
Zinc:1.39mg
9.3%
Calcium:81.64mg
8.16%
Vitamin B5:0.5mg
5%
Source:My Recipes