The Easiest Barley Risotto Recipe (High-Protein)

Name: Barley Risotto Recipe
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 16 ounces oyster mushrooms (or shiitake, or cremini); Drizzle of olive oil; Salt and pepper (to taste); 2 large shallots ( or 1 medium yellow onion); 2 red chili peppers (minced (optional)); 4 cloves garlic (minced); 1 cup pearl barley (or farro, rinsed (see notes for GF)); 4 cups vegetable broth (plus more water or broth as needed); 1 cup red lentils (rinsed); 2 teaspoons fresh thyme leaves (or 1/2 teaspoon dried); 3/4 cup frozen chopped spinach (or fresh spinach or kale); 1 cup raw cashews (or sunflower seeds); 2 cups fresh basil leaves (or fresh green herbs); 1 1/2 tablespoons mellow miso (or white miso); 2 large cloves garlic; 2 small lemons (juice, plus more to taste); 1 1/2 cups water

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Make a healthy, protein-packed, vegan dinner quickly! Try this delicious, easiest Barley Risotto recipe loaded with nutrients and simple to make. Perfect for busy weeknights! This non-dairy recipe uses a flavorful herby miso-cashew sauce for creaminess.

High-protein vegan risotto in a white bowl with a side of green miso sauce.

Make a delicious and hearty barley risotto with optional sautéed mushrooms in 30 minutes. Pearl barley has 6 grams of fiber and 5 grams of protein per serving, and just one-quarter cup of red lentils has 12 grams of protein, and 7 grams of fiber.

This recipe has been carefully crafted to incorporate the most nutritious ingredients available. While pearl barley may not be as rich in nutrients as hulled barley, it remains a valuable source of beta-glucans and protein and cooks much faster. Beta-glucans are a soluble fiber that enhances blood glucose control, insulin sensitivity, and cholesterol levels.

Additionally, shiitake mushrooms serve as another excellent source of this beneficial fiber. Mushrooms are being recognized as a functional food for the prevention of several human diseases.

Lentils improve glycemic control and are an excellent source of plant-based protein and iron, and red lentils beat other types in overall nutritive benefits. Plus, the creamy green miso-cashew sauce is packed with nutrients and is good for gut health.

This recipe was inspired by my gluten-free High-Protein Quinoa & Lentils Without Oil and this White Bean Soup with Quinoa.

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👩🏼‍🌾 Ingredients
🍚 Substitutions
📖 How to Make Risotto with Barley
✔️ Expert tips
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made This Recipe?
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients

Frozen spinach, pearl barley, garlic, red lentils, lemons, shallots, broth, red chili pepper, and thyme sprigs.

Pearl barley
Spinach or kale
Mushrooms (optional)
Red lentils
Lemon juice
Shallots
Garlic
Vegetable broth
Red chili pepper (optional)
Fresh or dried thyme
For the vegan cream: Basil or mixed fresh herbs, miso, lemon juice, garlic, and cashews or sunflower seeds

🍚 Substitutions

Gluten-free - instead of barley, use short-grain brown rice for gluten-free and adjust the broth accordingly (details in recipe card)
Barley - try farro instead
Shallots - substitute with yellow onion or leek
Spinach - use frozen or fresh chopped spinach or chopped fresh kale
Red chili pepper - omit as desired
Thyme - use ⅓ of the amount of dried thyme or oregano instead
Cashews - Substitute with sunflower seeds for nut-free. Soak them for 5 minutes in hot water instead.

You may also enjoy this High-Protein Quinoa & Lentils Without Oil. For more protein-packed plant-based meals, visit my Vegan Lentil Recipes page.

📖 How to Make Risotto with Barley

For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.

Cooked shallots, and red chili pepper in a stainless steel skillet with a wooden spoon.

Step 1. Heat a drizzle of oil or broth in a medium saucepan over medium-high heat. Cook the shallot and peppers for about 4 minutes or until golden brown, stirring frequently.

Toasted barley, red chili pepper, and shallots in stainless steel skillet with a wooden spoon.

Step 2. Add the garlic and barley and cook them for 2 minutes to toast the barley, stirring constantly.

Toasted barley, veggie broth, red chili pepper, and shallots in stainless steel skillet with a wooden spoon.

Step 3. Add 3 cups vegetable broth and bring the liquid to a gentle simmer. Reduce the heat to low and simmer for 10 minutes, adding more broth to keep the barley submerged.

Toasted barley, broth, red lentils, red chili pepper, and shallots in stainless steel skillet with a wooden spoon.

Step 4. Transfer the red lentils and thyme to the saucepan with the additional broth. Simmer for 10 minutes more. Meanwhile, blend the sauce ingredients.

Toasted barley, broth, red lentils, spinach, red chili pepper, and shallots in stainless steel skillet with a wooden spoon.

Step 5. Mix in the spinach and continue cooking until warmed through.

Toasted barley, broth, spinach, red lentils, miso sauce, red chili pepper, and shallots in stainless steel skillet with a wooden spoon.

Step 6. Add the desired amount of green sauce and mix to combine.

Cut oyster mushrooms on a wooden cutting board with a chef's knife.

Step 7. Optional for the mushrooms: Wipe them clean with a damp paper towel. Trim off the hard stem at the base. Slice them or separate clusters into bite-sized pieces.

Cooked oyster mushrooms in a white skillet.

Step 8. Heat a large nonstick or cast-iron skillet over medium-high heat. When the pan is hot, add a drizzle of olive oil. Cook the mushrooms in a single layer, without turning, until the bottom side is golden brown and crisp. Sprinkle them with salt and pepper and toss them, cooking until golden brown.

High-protein vegan risotto on a white plate topped with oyster mushrooms and a side of miso sauce.

✔️ Expert tips

For browning mushrooms: Spread them out when cooking so they brown and do not steam. You may need to cook them in batches.
Add more water or broth to barely cover the lentils and barley when cooking. They should be quite dry and will become moist when the sauce is added. Cook until al dente. Do not overcook.
Storage: Refrigerate leftover Risotto with Barley in an airtight container for up to 5 days. Or freeze in a freezer-safe container for up to 3 months. Reheat in the microwave or stovetop.

🙋🏽‍♀️ Recipe FAQs

Is pearl barley the same as barley?

Hulled barley, considered a whole grain, has had just the indigestible outer husk removed. It is darker in color and has a little bit of a sheen. Pearled barley, also called pearl barley, is not a whole grain. It has lost its outer husk and bran layer and is polished.
However, pearl barley is still a good source of beta-glucans, protein, and fiber, and cooks much more quickly. Beta-glucans are a soluble fiber that can improve blood glucose control, insulin resistance, and cholesterol levels.

What are the best gluten-free substitutes for barley?

The best gluten-free substitutes for barley include quinoa, brown rice, sorghum, buckwheat, millet, amaranth, or old-fashioned oats. For this recipe, short-grain brown rice will work. Adjust the amount of broth accordingly.