Roasted Pumpkin and Barley Risotto

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

Suggestions

This roasted pumpkin and barley risotto is a hearty and flavorful dish that is perfect for a cozy autumn meal. The combination of roasted pumpkin and barley creates a creamy and satisfying texture, while the spices add a depth of flavor that is simply irresistible. The addition of mint leaves and a dollop of pumpkin-infused sour cream takes this dish to the next level, adding a touch of freshness and a beautiful presentation.

This recipe is a fun and unique twist on traditional risotto, and it is sure to impress your family and friends. The barley gives it a nutty flavor and chewy texture that pairs perfectly with the sweet and savory pumpkin. The spices, including cumin, thyme, and oregano, add a wonderful warmth to the dish, making it perfect for those chilly fall evenings.

Not only is this dish delicious, but it is also packed with nutrients. Pumpkin is an excellent source of vitamin A, which is important for healthy skin and vision. Barley is a whole grain that provides fiber and essential nutrients, making this dish both satisfying and nutritious. So, if you're looking for a comforting and flavorful meal that will warm you from the inside out, this roasted pumpkin and barley risotto is the perfect choice.

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%