Spinach-Barley Risotto

Dairy Free
Very Healthy
Health score
100%
Spinach-Barley Risotto
35 min.
2
499kcal

Suggestions


Welcome to a delightful culinary experience with our Spinach-Barley Risotto! This dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a perfect health score of 100. Whether you're looking for a satisfying side dish, a light lunch, or a wholesome main course, this risotto fits the bill beautifully.

Imagine the earthy flavors of sautéed mushrooms and onions mingling with the nutty essence of barley and the vibrant freshness of spinach. Each bite is a harmonious blend of textures and tastes, enhanced by the subtle kick of garlic pepper seasoning and the tangy depth of Dijon mustard. Plus, the addition of dried cranberries adds a delightful sweetness that perfectly balances the savory elements.

This recipe is not only dairy-free but also incredibly healthy, making it an excellent choice for anyone seeking to nourish their body without sacrificing flavor. Ready in just 35 minutes, it’s perfect for busy weeknights or leisurely weekends when you want to impress your family or guests with minimal effort.

Join us in creating this delicious Spinach-Barley Risotto that promises to be a hit at your dining table. With its vibrant colors and rich flavors, it’s sure to become a favorite in your recipe repertoire!

Ingredients

  • teaspoons olive oil 
  • ounces mushrooms thinly sliced
  • 0.5 cup onion chopped
  • 1.5 cups vegetable broth reduced-sodium
  • teaspoon suya seasoning mix 
  • teaspoon dijon mustard 
  • 0.8 cup quick-cooking barley uncooked
  • 0.3 cup rice wild instant
  • 0.3 cup cranberries dried
  • ounces pkt spinach shredded packed

Equipment

  • frying pan

Directions

  1. Heat oil in 10-inch non-stick skillet over high heat. Cook mushrooms and onion in oil. Stir in broth, garlic pepper seasoning blend and mustard. Cover and heat to boiling. Stir in remaining ingredients except spinach; reduce heat to low. Cover and simmer 10 minutes, stirring once. Stir in spinach; cover and simmer about 5 minutes or until water is absorbed and barley and wild rice are tender.

Nutrition Facts

Calories499kcal
Protein12.1%
Fat10.14%
Carbs77.76%

Properties

Glycemic Index
92
Glycemic Load
11.73
Inflammation Score
-10
Nutrition Score
35.196087033852%

Flavonoids

Cyanidin
0.09mg
Delphinidin
0.02mg
Apigenin
0.01mg
Luteolin
0.33mg
Isorhamnetin
2mg
Kaempferol
2.97mg
Myricetin
0.52mg
Quercetin
10.49mg

Nutrients percent of daily need

Calories:498.79kcal
24.94%
Fat:5.91g
9.1%
Saturated Fat:0.91g
5.66%
Carbohydrates:102.02g
34.01%
Net Carbohydrates:83.77g
30.46%
Sugar:16.16g
17.95%
Cholesterol:0mg
0%
Sodium:75.6mg
3.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.88g
31.76%
Vitamin K:226.63µg
215.84%
Manganese:1.98mg
98.96%
Vitamin A:4053.56IU
81.07%
Fiber:18.25g
73%
Selenium:35.97µg
51.39%
Magnesium:157.61mg
39.4%
Vitamin B3:7.86mg
39.3%
Folate:148.34µg
37.08%
Phosphorus:369.97mg
37%
Copper:0.73mg
36.65%
Vitamin B2:0.49mg
29.02%
Iron:4.95mg
27.48%
Vitamin B6:0.52mg
26.12%
Zinc:3.87mg
25.82%
Potassium:842.12mg
24.06%
Vitamin C:16.2mg
19.63%
Vitamin B1:0.28mg
18.83%
Vitamin E:2.46mg
16.42%
Vitamin B5:1.49mg
14.87%
Calcium:122.69mg
12.27%