Roasted Pumpkin and Barley Risotto

Health score
31%
Roasted Pumpkin and Barley Risotto
75 min.
3
414kcal

Suggestions

Ingredients

  • cup barley 
  • teaspoons butter 
  • cups chicken stock see 
  • teaspoons ground cumin 
  • 0.5 teaspoon thyme dried
  • teaspoons mint leaves fresh
  • cloves garlic minced
  • servings ginger minced chunk
  • small onion diced finely
  • teaspoon oregano 
  • 0.5 teaspoon peppercorns 
  • cup pumpkin puree 
  • servings salt and pepper to taste
  • teaspoons cream sour
  • teaspoon worcestershire sauce 

Equipment

  • oven
  • baking pan

Directions

  1. Cut the pumpkin, clean out the innards and place cut face down in a baking dish with a 1/4 inch of water.
  2. Bake in a 400 degree oven for 45 minutes until the insides are soft and cooked.Scoop out the cooked flesh and puree with the tiniest bit of milk to make a smooth puree.
  3. Saute the onions and garlic in butter until translucent.
  4. Add in the barley and toast for a couple of minutes.Season with salt, pepper, cumin, thyme and oregano.
  5. Add two cups of stock and cook until the liquid is almost absorbed.Stir in the pumpkin puree.
  6. Add the rest of the stock in half cup measures and stirring until it is fully absorbed.Slowly, the barley will become creamy as the starch releases.When you are done with all the stock, remove from heat and stir in the sour cream.
  7. Serve immediately garnished with mint leaves and a drop of pumkiny-sour cream.

Nutrition Facts

Calories414kcal
Protein16.48%
Fat19.28%
Carbs64.24%

Properties

Glycemic Index
66.67
Glycemic Load
13.24
Inflammation Score
-10
Nutrition Score
28.198695652174%

Flavonoids

Catechin
1.47mg
Eriodictyol
0.02mg
Hesperetin
0.01mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.17mg
Kaempferol
0.16mg
Myricetin
0.04mg
Quercetin
4.77mg

Nutrients percent of daily need

Calories:413.83kcal
20.69%
Fat:9.11g
14.02%
Saturated Fat:3.49g
21.79%
Carbohydrates:68.31g
22.77%
Net Carbohydrates:54.18g
19.7%
Sugar:9.64g
10.71%
Cholesterol:18.34mg
6.11%
Sodium:715.29mg
31.1%
Protein:17.52g
35.04%
Vitamin A:12876.47IU
257.53%
Manganese:1.57mg
78.37%
Fiber:14.13g
56.53%
Selenium:31.19µg
44.56%
Vitamin B3:8.36mg
41.82%
Vitamin B1:0.56mg
37.09%
Magnesium:125.8mg
31.45%
Iron:5.63mg
31.28%
Copper:0.62mg
30.85%
Vitamin B2:0.52mg
30.49%
Phosphorus:300.62mg
30.06%
Potassium:895.74mg
25.59%
Vitamin B6:0.51mg
25.45%
Vitamin K:23.75µg
22.62%
Zinc:2.47mg
16.49%
Folate:44.96µg
11.24%
Vitamin E:1.6mg
10.65%
Calcium:95.75mg
9.58%
Vitamin C:7.03mg
8.52%
Vitamin B5:0.57mg
5.74%