Toasted Barley and Asparagus "risotto"

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

Suggestions


Discover a delightful and nutritious twist on traditional risotto with our Toasted Barley and Asparagus "risotto" recipe. This side dish or main course offers a unique blend of earthy barley and crisp, fresh asparagus, enhanced by the subtle flavors of garlic, lemon, and Parmesan cheese. Perfect for a light yet satisfying lunch or dinner, this dish is not only delicious but also packed with wholesome goodness. The combination of barley, rich in fiber and protein, and asparagus, a nutrient-dense vegetable, makes it an excellent choice for those looking to maintain a balanced diet. Its vibrant green color and comforting texture will surely impress your guests or delight your family. Prepare it ahead of time for a hassle-free meal, or enjoy it right away for a quick and healthy option. Whether you're hosting a casual dinner party or simply looking for a new addition to your weeknight menu, this Toasted Barley and Asparagus "risotto" is sure to become a favorite in your household.

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