Barley Risotto
Barley Risotto - Delicate grains, fresh vegetables and flavorful cheese — everything is just right
Healthy, because
Even smarter
Nutritional values
The barley risotto is rich in important vitamins and minerals: The carrots, for example, contain plenty of beta-carotene; mountain cheese contributes the mineral calcium, which supports bone and tooth formation and is important for the undisturbed transmission of nerve impulses.
The barley risotto tastes pure, but is also suitable as a side dish with fish or poultry.
(Percentage of daily recommendation)
| Calorie | 397 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 31 μg | (10 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 346 mg | (9 %) | ||
| Calcium | 356 mg | (36 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 80 mg | |||
| Cholesterol | 32 mg |
Ingredients
- Ingredients
- 1 carrot (about 75 grams)
- 1 pc Celery root (about 50 grams)
- 1 Parsnip (about 50 grams)
- 425 milliliters Vegetable broth
- 1 onion
- 1 garlic clove
- 1 Tbsp Canola oil
- 100 grams Pearl barley
- 75 milliliters white wine
- 4 stalks parsley
- 50 grams flavorful Mountain cheese (such as Fontina or Gruyère)
- 2 Tbsps Sour cream (about 40 grams)
- salt
- peppers
Kitchen utensils
Preparation steps
Peel carrot. Rinse celery and pat dry. Peel parsnip. Cut vegetables into 1 cm (approximately 1/2-inch) cubes.
Bring broth to a boil in a pot, then reduce heat to low and cover to keep warm.
Peel the onion and garlic and finely chop both.
Heat oil in another pot and sauté the vegetables until softened, 3-4 minutes.
Add pearl barley and cook, stirring, until toasted, about 1 minute.
Pour in white wine and cook, stirring, until liquid is completely absorbed.
Pour in the hot broth and bring to a boil. Cover and cook over low heat until barley is tender, about 40 minutes, stirring a few times.
Rinse parsley, shake dry, pluck leaves and finely chop. Grate the cheese. When risotto is cooked, stir in sour cream. Season with salt and pepper, garnish with grated cheese and parsley and serve immediately.
