Toasted Barley and Asparagus "risotto"

Health score
28%
Toasted Barley and Asparagus "risotto"
45 min.
4
565kcal

Suggestions


Indulge in the delightful flavors of our Toasted Barley and Asparagus "Risotto," a dish that beautifully marries the nutty essence of toasted barley with the vibrant crunch of fresh asparagus. This recipe is not just a feast for the palate; it's a celebration of wholesome ingredients that come together to create a comforting yet sophisticated meal. Perfect for a side dish, a light lunch, or even as a main course, this risotto alternative is sure to impress your family and friends.

With a preparation time of just 45 minutes, you can easily whip up this dish on a busy weeknight or serve it at your next gathering. The creamy texture of the barley, enhanced by the richness of butter and Parmesan cheese, creates a satisfying base that is elevated by the bright notes of lemon and the peppery bite of arugula or parsley. Each bite is a harmonious blend of flavors and textures, making it a standout addition to any meal.

Not only is this dish delicious, but it also packs a nutritious punch, with a balanced caloric breakdown that makes it a guilt-free indulgence. Whether you're a seasoned cook or a kitchen novice, our Toasted Barley and Asparagus "Risotto" is an accessible and rewarding recipe that will leave you craving more. Dive into this culinary adventure and savor the goodness of fresh, wholesome ingredients!

Ingredients

  • 0.5 cup parsley chopped
  • 12 ounces asparagus trimmed cut into 3/4-inch pieces
  • tablespoons butter 
  • large garlic clove finely chopped
  • teaspoons lemon zest grated
  • cup onion finely chopped
  • 0.5 cup parmesan cheese freshly grated
  • cups quick-cooking barley 
  • cups tomatoes diced canned drained
  • 8.5 cups vegetable stock canned ()

Equipment

  • bowl
  • sauce pan
  • pot

Directions

  1. Cook asparagus in pot of boiling salted water until crisp-tender, about 3 minutes.
  2. Drain.
  3. Transfer to bowl of ice water and cool.
  4. Drain. (Can be made 1 day ahead. Cover and refrigerate.)
  5. Stir barley in heavy large saucepan over medium heat until lightly toasted, about 5 minutes.
  6. Transfer barley to bowl. Melt butter in same saucepan over medium heat.
  7. Add onion and garlic; sauté until tender, about 5 minutes.
  8. Add barley and stir to coat.
  9. Add 2 cups broth; reduce heat to medium-low and simmer until liquid is absorbed, stirring frequently, about 7 minutes.
  10. Mix in 2 1/2 cups broth and simmer until absorbed, stirring frequently.
  11. Add 3 cups broth and simmer until barley is tender and creamy but still slightly firm to bite, stirring frequently and adding more broth if mixture is dry, about 45 minutes.
  12. Add tomatoes and asparagus; stir until heated through, about 3 minutes.
  13. Mix in cheese, arugula and lemon peel. Season with salt and pepper.

Nutrition Facts

Calories565kcal
Protein11.81%
Fat20.78%
Carbs67.41%

Properties

Glycemic Index
54
Glycemic Load
4.47
Inflammation Score
-10
Nutrition Score
34.184347739686%

Flavonoids

Apigenin
16.18mg
Luteolin
0.11mg
Isorhamnetin
6.85mg
Kaempferol
1.57mg
Myricetin
1.2mg
Quercetin
20.67mg

Nutrients percent of daily need

Calories:564.81kcal
28.24%
Fat:13.55g
20.84%
Saturated Fat:7.66g
47.9%
Carbohydrates:98.88g
32.96%
Net Carbohydrates:79.22g
28.81%
Sugar:11.34g
12.6%
Cholesterol:33.45mg
11.15%
Sodium:2472.31mg
107.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.33g
34.65%
Vitamin K:165.21µg
157.34%
Manganese:1.66mg
83.03%
Fiber:19.67g
78.67%
Selenium:44.79µg
63.99%
Vitamin A:2872.86IU
57.46%
Phosphorus:389.31mg
38.93%
Vitamin C:30.85mg
37.39%
Copper:0.7mg
35.15%
Iron:6.14mg
34.1%
Vitamin B3:6.47mg
32.34%
Magnesium:117.15mg
29.29%
Vitamin B6:0.57mg
28.27%
Vitamin B1:0.4mg
26.7%
Folate:97.09µg
24.27%
Potassium:813.49mg
23.24%
Zinc:3.48mg
23.23%
Calcium:224.59mg
22.46%
Vitamin B2:0.37mg
21.65%
Vitamin E:2.17mg
14.49%
Vitamin B5:0.8mg
8.05%
Vitamin B12:0.19µg
3.11%
Source:Epicurious