Farmers' Market Barley Risotto

Health score
39%
Farmers' Market Barley Risotto
75 min.
4
365kcal

Suggestions


Welcome to a delightful culinary adventure with our Farmers' Market Barley Risotto! This vibrant dish is a celebration of fresh, seasonal ingredients that will transport your taste buds straight to a bustling farmers' market. With its creamy texture and rich flavors, this risotto is not only a feast for the senses but also a wholesome option for any meal of the day.

Imagine the aroma of sautéed onions mingling with the sweetness of bell peppers and the earthiness of mushrooms, all coming together in a warm, inviting pot. The addition of juicy grape tomatoes and sweet corn adds a burst of color and flavor, making this dish as visually appealing as it is delicious. Plus, the nutty flavor of pearled barley provides a hearty base that sets this risotto apart from traditional rice versions.

Whether you're looking for a satisfying side dish, a light lunch, or a main course that will impress your guests, this Farmers' Market Barley Risotto fits the bill perfectly. With just 365 calories per serving, you can indulge guilt-free while enjoying a nutritious meal packed with protein, healthy fats, and fiber. So gather your fresh ingredients, roll up your sleeves, and let’s create a dish that embodies the essence of farm-fresh goodness!

Ingredients

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

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

Calories365kcal
Protein15.33%
Fat21.91%
Carbs62.76%

Properties

Glycemic Index
62
Glycemic Load
2.57
Inflammation Score
-9
Nutrition Score
22.15217383789%

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:365.48kcal
18.27%
Fat:9.05g
13.93%
Saturated Fat:3.45g
21.58%
Carbohydrates:58.36g
19.45%
Net Carbohydrates:47.26g
17.19%
Sugar:6.12g
6.8%
Cholesterol:11.33mg
3.78%
Sodium:759.81mg
33.04%
Alcohol:1.54g
100%
Alcohol %:0.35%
100%
Protein:14.26g
28.52%
Vitamin C:60.38mg
73.19%
Manganese:0.92mg
46.17%
Fiber:11.09g
44.38%
Vitamin A:2026.6IU
40.53%
Selenium:25.73µg
36.76%
Phosphorus:318.42mg
31.84%
Vitamin B3:4.8mg
24.01%
Calcium:234.94mg
23.49%
Vitamin B6:0.43mg
21.69%
Copper:0.41mg
20.3%
Magnesium:78.9mg
19.73%
Vitamin B2:0.31mg
18.41%
Potassium:620.99mg
17.74%
Folate:63.49µg
15.87%
Zinc:2.22mg
14.8%
Vitamin B1:0.22mg
14.56%
Iron:2.25mg
12.48%
Vitamin K:10.28µg
9.79%
Vitamin E:1.45mg
9.67%
Vitamin B5:0.96mg
9.64%
Vitamin B12:0.21µg
3.52%