Toasted Barley and Asparagus "risotto"

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

Suggestions


If you're looking for a deliciously hearty dish that's both nutritious and comforting, look no further than this Toasted Barley and Asparagus "risotto." This creative twist on traditional risotto swaps out arborio rice for pearl barley, offering a unique texture and an added nutty flavor that elevates this meal to a whole new level. Packed with fresh vegetables like crisp-tender asparagus and juicy diced tomatoes, this dish bursts with color and flavor in every bite.

The use of creamy Parmesan cheese combined with aromatic garlic and bright lemon peel creates a harmonious blend that makes this dish irresistible. Not only is it perfect for a cozy lunch or a luxurious side dish, but it also shines as a satisfying main course. With a calorie count of just 565 per serving, you can indulge guilt-free while enjoying a meal that is rich in protein, healthy fats, and an abundance of colorful carbohydrates.

Ready in just 45 minutes, this recipe is perfect for busy weeknights or leisurely weekends. Its simplicity allows it to be prepped ahead of time, meaning you can spend less time cooking and more time enjoying! So, gather your ingredients and get ready to impress your family or guests with a plate of Toasted Barley and Asparagus "risotto" that is as delightful to present as it is to savor.

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