Mushroom Barley Risotto

Ingredients:

  • 1 cup pearled barley
  • 2 cups low-sodium vegetable broth
  • 1 tablespoon olive oil
  • 1 medium carrot, peeled and diced
  • ½ medium onion, diced
  • 1 medium stalk celery, diced
  • 1 clove garlic, minced
  • 1 cup mushrooms, washed and sliced
  • 1 medium tomato, diced
  • 1 tablespoon fresh chives, minced
  • 1 tablespoon fresh tarragon, minced
  • 2 tablespoons fresh parsley, chopped
  • Salt (optional) and pepper to taste

 

Directions:

  1. Rinse the barley. Pour the broth into a medium saucepan and bring to a boil. Add the barley and return to a boil. Cover, reduce heat to low, and simmer until all the broth is absorbed, about 20 minutes.
  2. After the barley has been cooking for about 10 minutes, start the vegetables: Heat the oil in a sauté pan over medium-high heat. Add the carrot and onion and cook until the onion is translucent. Add the celery, garlic, and mushrooms and cook until mushrooms begin to sweat, about 4 minutes.
  3. Gently fold the carrot mixture, diced tomato, chives, and tarragon into the barley. Season with salt (if desired) and pepper to taste. Top with chopped parsley and serve warm.

 

Yields: 4 servings

Nutrition Information per Serving:

  • Calories: 240
  • Protein: 6 g
  • Carbohydrate: 47 g
  • Fiber: 9 g
  • Sodium: 190 mg
  • Saturated fat: 0.5 g
  • Polyunsaturated fat: 1 g
  • Monounsaturated fat: 2.5 g
  • Trans fat: 0 g
  • Cholesterol: 0 mg

 

 

(Recipe courtesy of Harvard School of Public Health Nutrition Source)

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