Barley and Mushroom Risotto
Healthy, because
Even smarter
Nutritional values
Barley is a polished grain: it is full of satiating carbohydrates and the fiber beta-glucan. This has a calming effect on the entire gastrointestinal tract. The fresh chanterelles bring a good portion of iron into the risotto, which we need for the formation of new blood.
To increase the proportion of vegetables in the barley risotto with mushrooms, you can peel 2 carrots, dice them very finely and fry them together with the chanterelles. You can serve a colourful tomato salad with the risotto.
(Percentage of daily recommendation)
| Calorie | 565 cal. | (27 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.4 g | (28 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 9.4 μg | (16 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 19.9 mg | (166 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 26.3 μg | (58 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 834 mg | (21 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 12.7 mg | (85 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 10 g | |||
| Uric acid | 171 mg | |||
| Cholesterol | 76 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 onion
- 1 Red chili pepper
- 20 ozs Chanterelle
- 3 Tbsps olive oil
- 9 ozs Pearl barley
- 9 ozs dry white wine
- salt
- freshly ground peppers
- 28 ozs chicken stock (or vegetable broth)
- 2 Tbsps freshly chopped thyme
- 2 Tbsps butter
- 3 Tbsps grated Parmesan (or Pecorino)
- 1 Tbsp lemon juice
Preparation steps
Peel the onion and chop finely. Rinse the chile, cut in half, remove the stem, seeds and pith and finely chop. Wipe the mushrooms with a damp cloth and either leave whole or cut into pieces.
In a hot pan, heat 2 tablespoons oil and sauté the mushrooms. Remove from the pan. Add the remaining oil and sweat the onion and chile until the onion is translucent. Add the barley and sauté briefly. Pour in the wine, season with salt and pepper and cook until evaporated.
Add a ladleful of stock and simmer, stirring frequently, until almost all liquid is absorbed. Continue to add stock in this manner until the barley is creamy and al dente, about 30 minutes.
During the last 5 minutes, add the mushrooms and thyme.
To serve, stir in the butter, Parmesan and lemon juice and season with salt and pepper.
