Vegetable Barley Risotto

Vegetarian
Health score
12%
Vegetable Barley Risotto
35 min.
6
412kcal

Suggestions

Ingredients

  •  bay leaf 
  • 0.3 cup butter unsalted whole
  • 0.1 cup canola oil 
  • medium carrots 
  • cups chicken broth 
  • clove garlic chopped
  • pound pearl barley 
  • medium onion red
  • medium baby squash yellow
  • medium zucchini 

Equipment

  • frying pan
  • sauce pan
  • ladle
  • pot

Directions

  1. Bring chicken broth to a simmer. In a separate large saucepan on an adjacent burner, heat the oil and add barley. Lightly saute: you actually are toasting the barley.
  2. Add vegetables to the barley and saute them until translucent.
  3. Add bay leaf and garlic. Begin slowly adding broth, 1 ladle-full at a time, to the barley/vegetable pan, stirring occasionally: this will bring out the starch in the barley. As the mixture absorbs the broth, ladle more into the pot. When all of the broth has been ladled into the barley pot, slowly simmer until barley is soft and creamy.
  4. Add butter as the last step for more flavor and creaminess to risotto.

Nutrition Facts

Calories412kcal
Protein9.59%
Fat29.47%
Carbs60.94%

Properties

Glycemic Index
25.14
Glycemic Load
1.09
Inflammation Score
-9
Nutrition Score
18.792608673158%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
0.92mg
Kaempferol
0.14mg
Myricetin
0.02mg
Quercetin
3.97mg

Nutrients percent of daily need

Calories:412.36kcal
20.62%
Fat:13.92g
21.41%
Saturated Fat:5.47g
34.19%
Carbohydrates:64.77g
21.59%
Net Carbohydrates:51.68g
18.79%
Sugar:4.42g
4.91%
Cholesterol:25.04mg
8.35%
Sodium:890.8mg
38.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.2g
20.39%
Manganese:1.27mg
63.54%
Fiber:13.09g
52.36%
Selenium:29.84µg
42.63%
Vitamin A:2088.25IU
41.76%
Vitamin B3:4.43mg
22.15%
Phosphorus:213.23mg
21.32%
Copper:0.4mg
20.08%
Magnesium:76.89mg
19.22%
Vitamin B2:0.32mg
18.62%
Vitamin B6:0.36mg
18.19%
Vitamin C:13.52mg
16.39%
Vitamin B1:0.24mg
16.05%
Potassium:488.49mg
13.96%
Zinc:2.04mg
13.63%
Iron:2.38mg
13.2%
Folate:40.44µg
10.11%
Vitamin K:9.46µg
9.01%
Vitamin E:1.29mg
8.63%
Calcium:52.34mg
5.23%
Vitamin B5:0.42mg
4.15%
Vitamin B12:0.06µg
1.05%