Barley Risotto Perfect for Seasonal Vegetables


Mayo Clinic News Network

This is a great side dish and best with seasonal vegetables. Try butternut squash, carrots, peppers or summer squash.



Serves 8

  • 1 teaspoon olive oil
  • 1 cup finely diced onion
  • 3 cups cooked barley
  • 1 tablespoon minced garlic
  • 2 cups low-sodium chicken stock
  • 1 cup white wine
  • 3 cups sliced crimini mushrooms
  • 2 cups chopped asparagus
  • 2 cups cherry tomatoes, halved
  • 1½ tablespoons chopped fresh thyme
  • ½ cup finely grated Parmesan cheese
  • ½ cup half-and-half
  • ½ teaspoon kosher salt
  • ¼  teaspoon ground black pepper

Heat a medium saute pan over medium-high heat. Add the oil and spread around pan. Add the onion and saute until soft. Add the cooked barley and garlic to the pan. Pour in ½ cup of the chicken stock, stirring continuously. Once all the liquid is absorbed, add in ½ cup of the white wine, stirring continuously until all the liquid is absorbed. Continue the same process, adding ½ cup of chicken stock followed by ½ cup of wine, until ½ cup of chicken stock remains. Add the mushrooms, asparagus, tomatoes and thyme. Cook until the vegetables have softened, then add the last ½ cup of chicken stock. Once all the liquid is absorbed, add the Parmesan cheese, half-and-half, salt and pepper. Reduce heat to low and stir to combine.

Nutritional information per serving: 185 calories; 4 g total fat; 2 g saturated fat; 0 g transfat; 1 g monounsaturated fat; 10 mg cholesterol; 248 mg sodium; 26 g total carbohydrate; 4 g dietary fiber; 4 g total sugars; 7 g protein.

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View other low-fat recipes, such as Strawberry and Avocado SalsaLow-Fat Caesar Salad Dressing and Pasta with Roasted Tomatoes, Squash and Broccoli, on Lakeland Regional Health’s blog page.