EatSmarter exclusive recipe

Barley Risotto

with Vegetables and Cheese
4.75
Average: 4.8 (4 votes)
(4 votes)
Barley Risotto

Barley Risotto - Delicate grains, fresh vegetables and flavorful cheese — everything is just right

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
397
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie397 kcal(19 %)
Protein15 g(15 %)
Fat18 g(16 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.7 mg(88 %)
Vitamin D0.2 μg(1 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.3 mg(21 %)
Folate31 μg(10 %)
Pantothenic acid0.6 mg(10 %)
Biotin5.7 μg(13 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C17 mg(18 %)
Potassium346 mg(9 %)
Calcium356 mg(36 %)
Magnesium60 mg(20 %)
Iron2.5 mg(17 %)
Iodine21 μg(11 %)
Zinc2.8 mg(35 %)
Saturated fatty acids8 g
Uric acid80 mg
Cholesterol32 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 carrot (about 75 grams)
1 piece Celery root (about 50 grams)
1 Parsnip (about 50 grams)
425 milliliters Vegetable broth
1 onion
1 garlic clove
1 tablespoon Canola oil
100 grams Pearl barley
75 milliliters white wine
4 stalks parsley
50 grams flavorful Mountain cheese (such as Fontina or Gruyère)
2 tablespoons Sour cream (about 40 grams)
salt
peppers
How healthy are the main ingredients?
Mountain cheeseSour creamcarrotParsniponiongarlic clove
Preparation

Kitchen utensils

2 Pots (1 with lid), 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Coarse grater, 1 Lid

Preparation steps

1.
Barley Risotto preparation step 1

Peel carrot. Rinse celery and pat dry. Peel parsnip. Cut vegetables into 1 cm (approximately 1/2-inch) cubes.

2.
Barley Risotto preparation step 2

Bring broth to a boil in a pot, then reduce heat to low and cover to keep warm.

3.
Barley Risotto preparation step 3

Peel the onion and garlic and finely chop both.

4.
Barley Risotto preparation step 4

Heat oil in another pot and sauté the vegetables until softened, 3-4 minutes.

5.
Barley Risotto preparation step 5

Add pearl barley and cook, stirring, until toasted, about 1 minute.

6.
Barley Risotto preparation step 6

Pour in white wine and cook, stirring, until liquid is completely absorbed.

7.
Barley Risotto preparation step 7

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.

8.
Barley Risotto preparation step 8

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.