Risotto-Style Barley with Spring Greens

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

Suggestions

Ingredients

  • ounce baby spinach fresh trimmed thinly sliced
  • servings basil sprigs fresh
  • teaspoon thyme leaves dried
  • 1.5 cups fennel bulb finely chopped
  • tablespoons basil fresh chopped
  • 1.5 cups baby lima beans frozen thawed
  • large leeks white green chopped ( and pale parts only)
  • 6.5 cups low-salt chicken broth canned
  • 0.3 cup parmesan cheese grated
  • cups pearl 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