Skillet Barley and Mushroom Risotto
This hearty and flavourful mushroom risotto uses barley for an extra boost of soluble fiber. Enjoy it as a creamy and comforting side dish that can compliment any meal!
- Suitable for diets:
- Heart-Healthy
- High-Fiber
- Nut-Free
- Vegetarian
Why Diabetes Friendly?
- High in soluble fiber: Barley is rich in soluble fiber, which can help in regulating blood sugar levels by slowing the absorption of sugar into the bloodstream.
- Low glycemic index: The use of barley instead of white rice lowers the glycemic index of the dish, making it a better option for blood sugar control.
- Nutrient-rich vegetables: Mushrooms add essential nutrients without adding many carbohydrates, making this dish more diabetes-friendly.
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Ingredients
- olive oil 1 tbsp
- onion (finely chopped) 1 small
- garlic (minced) 2 cloves
- mushroom (sliced) 2 cups
- barley (rinsed) 1 cup
- white wine (optional*) ¼ cup
- vegetable broth (low-sodium ) 3 cups
- thyme (or 1 teaspoon dried thyme) 4 sprigs
- bay leaf 2
- soy sauce (reduced-sodium ) 1 tbsp
- pepper (ground) ¼ tsp
- Parmesan cheese (grated ) 1/4 cup
- red chili flakes (optional) ½ tsp
- parsley (chopped, for garnish) 1 tbsp
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Cooking Tips
- Achieving the perfect texture: Barley takes longer to cook than Arborio rice, so ensure you check the tenderness of the barley towards the end of cooking. It should be chewy but not hard.
- Enhancing umami flavors: The combination of mushrooms, soy sauce, and Parmesan cheese naturally enhances the umami flavor of the risotto, reducing the need for additional salt.
- Substitutions: If you prefer not to use wine, using broth to deglaze the pan as suggested adds flavor without the alcohol content.
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Instructions
- In a large skillet, heat olive oil over medium heat. Add onions and sauté until they become soft and translucent, about 4 minutes.1 tbsp olive oil, 1 small onion
- Add minced garlic and sliced mushrooms to the skillet. Cook until the mushrooms release their moisture and become golden brown, about 5 minutes.2 cloves garlic, 2 cups mushroom
- Add in the barley along with white wine (if using) to deglaze the pan, scraping up any browned bits from the bottom. Allow the wine to reduce by half. If you are not using white wine you can add ¼ cup of broth instead.1 cup barley, ¼ cup white wine
- Stir in thyme, bay leaves, soy sauce, and black pepper, mixing well to combine with the rest of the ingredients.4 sprigs thyme, 2 bay leaf, 1 tbsp soy sauce, ¼ tsp pepper
- Add in the vegetable broth and bring to a boil. Reduce the heat and bring down to a simmer, cover, and let cook for 45-50 minutes or until the broth is completely absorbed by the barley, stirring occasionally.3 cups vegetable broth
- If the barley is still not cooked by the time the broth is absorbed, add more broth to the pan.
- Once barley is fully cooked and chewy, mix in parmesan cheese and red pepper flakes if using. Top with chopped parsley to garnish and serve!1/4 cup Parmesan cheese, ½ tsp red chili flakes, 1 tbsp parsley
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Notes
*Note that wine is an optional ingredient and was not included in the nutrient analysis.
FAQ
- Can I make this risotto vegan?
Yes, to make this recipe vegan, omit the Parmesan cheese or replace it with a vegan Parmesan alternative. Also, ensure that the broth and soy sauce you're using are vegan. - Is barley gluten-free?
No, barley contains gluten. For a gluten-free version of this dish, you could substitute the barley with a gluten-free grain such as quinoa or rice, though the cooking time and liquid ratios may need adjustment. - Can this risotto be reheated?
Yes, this risotto can be reheated, though it may require a little additional broth or water when reheating to bring back its creamy texture. Gently reheat on the stove over low heat, adding liquid as needed and stirring frequently.
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Nutrition
Per serving
Calories: 273.9kcal
Carbohydrates: 47.1g
Fiber: 9.8g
Sugar: 3.3g
Fat: 6.1g
Saturated Fat: 1.6g
Trans Fat:
Protein: 9.6g
Nutrition Facts
Skillet Barley and Mushroom Risotto
Amount per Serving
Calories
273.9
% Daily Value*
Fat
6.1
g
9
%
Saturated Fat
1.6
g
10
%
Cholesterol
5.4
mg
2
%
Sodium
159.1
mg
7
%
Potassium
372.6
mg
11
%
Carbohydrates
47.1
g
16
%
Fiber
9.8
g
41
%
Sugar
3.3
g
4
%
Protein
9.6
g
19
%
Vitamin C
5.2
mg
6
%
Vitamin D
0.1
µg
1
%
Calcium
87.3
mg
9
%
Iron
2
mg
11
%
Magnesium
52.7
mg
13
%
Zinc
1.7
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Absolutely mouthwatering… this has quickly become a favorite… highly recommend ❤️❤️❤️❤️