Risotto-Style Barley with Spring Greens

Very Healthy
Health score
100%
Risotto-Style Barley with Spring Greens
45 min.
6
380kcal

Suggestions


Welcome to a delightful culinary experience with our Risotto-Style Barley with Spring Greens! This dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a perfect health score of 100. If you're looking for a meal that is both satisfying and incredibly healthy, you've come to the right place.

Imagine creamy pearl barley infused with the vibrant flavors of fresh baby spinach, aromatic basil, and tender lima beans, all brought together in a comforting, risotto-style dish. The addition of fennel and leeks adds a subtle sweetness and depth, while the saffron threads lend a luxurious touch that elevates this dish to a whole new level.

Perfect for any occasion, whether as a side dish, a light lunch, or a main course, this recipe serves six and is ready in just 45 minutes. With only 380 calories per serving, you can indulge without the guilt. The combination of wholesome ingredients ensures that each bite is packed with nutrients, making it a fantastic choice for health-conscious food lovers.

So, gather your ingredients and get ready to impress your family and friends with this deliciously healthy Risotto-Style Barley with Spring Greens. Bon Appétit!

Ingredients

  • ounce baby spinach fresh trimmed thinly sliced
  • servings basil fresh
  • teaspoon thyme dried
  • 1.5 cups fennel bulb finely chopped
  • tablespoons basil fresh chopped
  • 1.5 cups baby lima beans frozen thawed
  • large leek white green chopped ( and pale parts only)
  • 6.5 cups chicken broth canned
  • 0.3 cup parmesan cheese grated
  • cups quick-cooking barley 
  • 0.5 teaspoon saffron threads 

Equipment

  • bowl
  • sauce pan
  • pot

Directions

  1. Generously spray heavy large pot with nonstick spray.
  2. Place pot over medium-high heat.
  3. Add half of leeks and half of fennel to pot. Sauté until vegetables are tender, about 5 minutes. Stir in thyme, then barley.
  4. Add 2 1/2 cups broth and saffron. Simmer until liquid is almost absorbed, stirring frequently, about 10 minutes.
  5. Add remaining leeks, fennel and 4 cups broth. Bring to simmer. Reduce heat to medium-low and cook until barley is tender and mixture is creamy, stirring often, about 30 minutes.
  6. Meanwhile, cook lima beans in large saucepan of boiling salted water until tender but still bright green, about 3 minutes.
  7. Drain.
  8. Add lima beans, spinach, Parmesan cheese and chopped basil to barley and stir to blend. Season with salt and pepper.
  9. Transfer mixture to 6 shallow bowls.
  10. Garnish with basil sprigs and serve.
  11. Per serving: calories, 352; total fat, 5 g; saturated fat, 1 g; cholesterol, 4 mg.
  12. Bon Appétit

Nutrition Facts

Calories380kcal
Protein17.83%
Fat8.9%
Carbs73.27%

Properties

Glycemic Index
53.17
Glycemic Load
1.74
Inflammation Score
-10
Nutrition Score
29.513913160433%

Flavonoids

Eriodictyol
0.23mg
Luteolin
0.21mg
Kaempferol
2.62mg
Myricetin
0.16mg
Quercetin
1.2mg

Nutrients percent of daily need

Calories:379.69kcal
18.98%
Fat:3.93g
6.04%
Saturated Fat:1.36g
8.52%
Carbohydrates:72.72g
24.24%
Net Carbohydrates:57.92g
21.06%
Sugar:3.01g
3.34%
Cholesterol:3.63mg
1.21%
Sodium:216.79mg
9.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.69g
35.38%
Vitamin K:179.99µg
171.42%
Manganese:1.66mg
82.87%
Vitamin A:3457.27IU
69.15%
Fiber:14.8g
59.19%
Selenium:28.2µg
40.29%
Vitamin B3:7.49mg
37.45%
Phosphorus:330.09mg
33.01%
Magnesium:113.68mg
28.42%
Copper:0.56mg
28.15%
Iron:4.97mg
27.61%
Folate:109.2µg
27.3%
Potassium:910.53mg
26.02%
Vitamin C:18.11mg
21.95%
Vitamin B6:0.41mg
20.38%
Vitamin B2:0.27mg
15.88%
Zinc:2.38mg
15.84%
Vitamin B1:0.22mg
14.6%
Calcium:144.85mg
14.48%
Vitamin E:1.04mg
6.95%
Vitamin B12:0.31µg
5.2%
Vitamin B5:0.39mg
3.94%
Source:Epicurious