We use barley in this recipe because it is a whole grain, and therefore contains more fiber than arborio rice usually used for risotto. Fiber contributes to gut health, keeps us "regular", and contributes to lower levels of cholesterol in the body.
The recipe pictured his is yellow, which can be achieved by adding a sprinkle of turmeric to the cooking liquid (or saffron, however this spice tends to be quite expensive). Turmeric is an anti-inflammatory spice.
Ingredients
Broth
- 3-4 cups low-sodium chicken or vegetable broth
Oil
- 1 Tablespoon canola, avocado, sesame, peanut or light olive oil
Shallot
- ½ cup finely diced shallots or onions
Garlic
- 1 teaspoon, minced, or ⅓ teaspoon garlic powder
Thyme
- ½ teaspoon dried thyme
Barley
- 1 cup, pearled
Cheese
- ¼ cup freshly grated parmesan cheese
Salt
- ¼ teaspoon
Pepper
- ¼ teaspoon
Instructions
Step 1
In a small sauce pot, heat the chicken stock until it simmers, turn down heat and keep warm.
Step 2
In a medium sauce pot, heat the oil over medium-high heat. Sautée the onion, garlic and thyme until the onion is softened, about 3 minutes. Add the barley and cook, stirring, for 2 minutes.
Step 3
Add 1 cup of the warm stock and cook, stirring, until nearly absorbed. Continue adding the stock ½ cup at a time and stirring until it is nearly absorbed between additions.
Step 4
The risotto is done when the barley is tender and a creamy sauce forms, about 40 minutes. Stir in the parmesan cheese and season with salt and pepper.