Farmers' Market Barley Risotto

Health score
57%
Farmers' Market Barley Risotto
75 min.
4
372kcal

Suggestions


Welcome to a delightful culinary adventure with our Farmers' Market Barley Risotto! This dish is a celebration of fresh, vibrant ingredients that you can find at your local farmers' market. Imagine the earthy aroma of sautéed onions and bell peppers mingling with the rich, nutty flavor of pearled barley, creating a comforting and satisfying meal that’s perfect for any occasion.

Not only is this risotto a feast for the senses, but it also boasts a healthy profile, making it an excellent choice for those looking to enjoy a nutritious dish without sacrificing flavor. With a medley of colorful vegetables, including mushrooms, corn, and juicy grape tomatoes, each bite is packed with vitamins and minerals. The addition of Parmesan cheese and fresh basil elevates the dish, adding a creamy texture and aromatic freshness that will leave you craving more.

Whether you serve it as a hearty side dish, a light lunch, or a main course, this Farmers' Market Barley Risotto is sure to impress family and friends alike. Plus, it’s easy to prepare, taking just 75 minutes from start to finish. So gather your ingredients, roll up your sleeves, and get ready to enjoy a wholesome meal that brings the essence of the farmers' market right to your table!

Ingredients

  • tablespoon olive oil 
  • 0.5 cup onion chopped
  • cup bell pepper coarsely chopped
  • oz mushrooms fresh chopped
  • cup corn frozen
  • cup quick-cooking barley uncooked
  • 0.3 cup wine dry white (from 32-oz carton)
  • cups vegetable stock (from 32-oz carton)
  • cups water 
  • 1.5 cups grape tomatoes cut into quarters) cut in half (if large,
  • 0.7 cup parmesan shredded
  • tablespoons basil dried fresh chopped
  • 0.5 teaspoon pepper 

Equipment

  • dutch oven

Directions

  1. In 4-quart Dutch oven, heat oil over medium heat. Cook onion, bell pepper, mushrooms and corn in oil about 5 minutes, stirring frequently, until onion is crisp-tender.
  2. Add barley, stirring about 1 minute to coat.
  3. Stir in wine and 1/2 cup of the vegetable stock. Cook 5 minutes, stirring frequently, until liquid is almost absorbed. Repeat with remaining stock and 3 cups water, adding 1/2 to 3/4 cup of stock or water at a time and stirring frequently, until absorbed.
  4. Stir in tomatoes, 1/3 cup of the cheese, the basil and pepper. Cook until thoroughly heated.
  5. Sprinkle with remaining 1/3 cup cheese.

Nutrition Facts

Calories372kcal
Protein15.67%
Fat21.65%
Carbs62.68%

Properties

Glycemic Index
62
Glycemic Load
2.57
Inflammation Score
-9
Nutrition Score
27.07608700576%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.44mg
Apigenin
0.01mg
Luteolin
0.24mg
Isorhamnetin
1mg
Kaempferol
0.19mg
Myricetin
0.08mg
Quercetin
4.48mg

Nutrients percent of daily need

Calories:372.47kcal
18.62%
Fat:9.18g
14.12%
Saturated Fat:3.52g
21.99%
Carbohydrates:59.79g
19.93%
Net Carbohydrates:47.56g
17.3%
Sugar:6.17g
6.86%
Cholesterol:11.33mg
3.78%
Sodium:762.09mg
33.13%
Alcohol:1.54g
100%
Alcohol %:0.35%
100%
Protein:14.95g
29.9%
Vitamin C:60.4mg
73.22%
Manganese:1.22mg
60.87%
Vitamin K:61.71µg
58.78%
Fiber:12.23g
48.9%
Vitamin A:2048.92IU
40.98%
Selenium:25.82µg
36.89%
Phosphorus:326.64mg
32.66%
Calcium:302.14mg
30.21%
Iron:4.94mg
27.45%
Magnesium:100.23mg
25.06%
Vitamin B3:4.95mg
24.75%
Vitamin B6:0.47mg
23.7%
Copper:0.47mg
23.45%
Vitamin B2:0.35mg
20.53%
Potassium:699.89mg
20%
Folate:72.79µg
18.2%
Zinc:2.43mg
16.22%
Vitamin B1:0.22mg
14.72%
Vitamin E:1.77mg
11.81%
Vitamin B5:0.99mg
9.9%
Vitamin B12:0.21µg
3.52%