This Easy Barley Risotto, created by a Registered Dietitian to deliver over 30 grams of plant-based protein per serving, while supporting gut health and longevity. The secret is barley, one of the richest sources of beta-glucan fiber, known to feed beneficial gut bacteria and promote stable blood sugar. Paired with red lentils, spinach, and a creamy green miso sauce, this dish nourishes your microbiome, muscles, and metabolism - all in one satisfying, one-pot meal.
Jump to:
👩🏼🌾 Ingredients & Health Benefits
As a Registered Dietitian Nutritionist, my goal is to highlight the health benefits of each ingredient. Below, I've included notes on the ingredients from a nutrition expert's perspective.
- Pearl Barley: 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. 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.
- Lentils: Improve glycemic control and are an excellent source of plant-based protein and iron, and red lentils beat other types in overall nutritional benefits. Additionally, the creamy green miso-cashew sauce is packed with nutrients and is good for gut health.
- Spinach or kale: Provide antioxidants like lutein and chlorophyll, supporting heart and eye health.
- Mushrooms (optional): Recognized as a functional food for the prevention of several human diseases.
- Miso: Fermented and rich in probiotics, it adds gut-friendly bacteria and savory flavor.
- Cashews or sunflower seeds: Supply healthy fats and magnesium for energy metabolism and bone health.
See the printable recipe card below for quantities.
🍚 Substitutions
This recipe is versatile and easy to adapt. Below are some simple ingredient 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.
📝 Tips for Making Risotto with Barley
These additional tips will help you get the best results from this recipe.
- For deeper flavor, sauté the shallots and peppers over medium-high heat in a drizzle of oil or a splash of broth until golden and fragrant. Browning them brings out natural sweetness and adds richness to the risotto base.
- Toast the barley briefly with the garlic before adding liquid - this enhances its nutty flavor and helps maintain a perfect, chewy texture.
- Keep the barley gently simmering in warm vegetable broth, adding more as needed to keep it just submerged - slow, steady cooking is key to a creamy risotto texture.
- After the barley has simmered, add the lentils, thyme, and more broth to the pan so everything cooks together. While it simmers, blend the sauce ingredients - this timing lets the flavors develop without overcooking the grains.
- Stir in the spinach at the end so it just wilts from the residual heat to keep its color and nutrients intact. For a lower-oxalate option, use kale or collard greens instead.
- Add the green sauce gradually and mix to combine. You likely won't need to use it all-add just enough to coat the risotto and adjust to your taste.
Optional for Mushrooms:
- Wipe the mushrooms clean with a damp paper towel, trim off the hard stem at the base, and slice or separate clusters into bite-sized pieces.
- For rich, savory flavor, sear the mushrooms in a hot pan with a touch of oil until golden and crisp before tossing-letting them brown undisturbed first gives the best texture and depth.
Barley Risotto Recipe
Ingredients
Optional mushroom topping:
- 16 ounces oyster mushrooms or shiitake, or cremini
- Drizzle of olive oil
- Salt and pepper to taste
For the risotto:
- 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 ½ teaspoon dried
- ¾ cup frozen chopped spinach or fresh spinach or kale
For the non-dairy creamy sauce:
- 1 cup raw cashews or sunflower seeds
- 2 cups fresh basil leaves or fresh green herbs
- 1 ½ tablespoons mellow miso or white miso
- 2 large cloves garlic
- 2 small lemons juice, plus more to taste
- 1 ½ cups water
Want to Save This Recipe?
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from Cooking for Peanuts.
Instructions
- Note: Soak the cashews in water to cover in a heat-proof container for at least 15 minutes, Drain and set aside. or use a high-speed blender to make the sauce. (For sunflower seeds, soak for 5 minutes.)
- 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.
- Add the garlic and barley and cook them for 2 minutes to toast the barley, stirring constantly.
- 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 as needed to keep the barley submerged.
- Meanwhile, transfer the cashews, basil, miso, garlic, lemon juice, and water to the canister of a high-speed blender. Blend on high until smooth.
- Transfer the red lentils and thyme to the saucepan and add 1 cup more broth, or more as needed to keep the lentils submerged. Simmer for about 10 minutes more, or until the lentils are al dente and the barley is cooked.
- Mix in the spinach and continue cooking until warmed through.
- Add the desired amount of green sauce and mix to combine. Add more lemon juice to taste.
- For the mushrooms (optional): 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. 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. Add a drizzle of coconut aminos as desired.
Notes
- Nutrition information includes 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.
- For Gluten-Free: Short-grain brown rice works best. Start with 2 cups broth instead of 3, and cook for 20 minutes before adding the lentils and an additional 1 cup broth. Add more water or broth as needed to keep the rice just submerged.
- Storage: Refrigerate leftover risotto for up to 5 days or freeze for up to 3 months.
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
⚖️ Convert the Recipe to Metric (g & mL)
Use these AI tools to do this:
✔️ Storage & Reheating tips
These simple steps preserve flavor, texture, and the powerful nutrients.
- 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 the barley risotto gently over low heat with a splash of broth or water to loosen the texture. Stir occasionally until warmed through. Avoid high heat or microwaving on full power, as it can dry out the grains and make them gummy.
🙋🏽♀️ Recipe FAQs
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.
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.
🥣 More High-Protein Bowls to Try
High-Protein, Easy Lentil Quinoa Salad. Delivers the perfect balance of plant protein, fiber, and longevity-promoting nutrients all in one colorful bowl.
High-Protein Quinoa & Lentils Without Oil is on the table in 25 minutes, and one pot to clean, this is a go-to weeknight vegan dinner.
Protein Barley Salad. A marinated, meal-prep staple made with beans, lentils, and barley tossed in an oil-free herb dressing. High in fiber and plant protein.
6-Minute Instant Pot Quinoa Lentil Curry. Packed with anti-inflammatory ingredients, it will boost your health! Make a big batch and freeze it for a quick weeknight dinner-it's a lifesaver!
8-minute Microwave Hot Pot (with a stovetop option). The perfect way to sneak more fiber, protien, and veggies into your day.
👩🏽🍳 Made this recipe?
Let me know your thoughts on Barley Risotto by leaving a ⭐️ rating below or sharing it on Instagram.
Dana says
I began prepping for this recipe, only to find I had rye an Oat groats and no barley 🤪 I’m going to try anyway but wonder what your thoughts are? I’m going to go with sautéing first and follow with 15 minutes in the instant pot. Will then add kale and cream sauce and hope for the best 🤞😂
Nisha Melvani, RDN says
Oat groats will work well here too!
Dana says
Delicious, filling and as easy to make as indicated! Will put this dish into regular rotation
Nisha Melvani, RDN says
So happy you enjoyed this risotto. Thank you.
Patrick says
Simple irresistible
Nisha Melvani, RDN says
Thank you so much.
Maris says
Delicious
Nisha Melvani, RDN says
Thank you so much.
Cerys says
Can this be adapted for an instant pot Nisha? I usually use hulled/pot barley as it's more nutritious and delicious so takes longer to cook. Pressure cooking for the win! I'd be tempted to add the lentils at the start but the recipe says to keep them al dente... would it be better to use a different type of lentil and go for the all in one with al dente lentils or yummier to stick with red and go with mushy? I guess it may be down to personal preference! Thank you so much for another recipe, I love barley risotto 🥰
Nisha Melvani, RDN says
You can certainly use an instant pot. I might add the lentils toward the end but it is also ok if they are mushy. It will still be tasty. I prefer red lentils in this dish. Although I eat all types of lentils, it is interesting to note that red lentils are the healthiest:) https://pubmed.ncbi.nlm.nih.gov/20058926/
Sue says
Thanks for this delicious recipe! I followed your ingredient list. But I didn't follow the directions. I lazily just put everything in the Instant Pot (not cream) and cooked it on high for 15 minutes. Will definitely make again 😀
Nisha Melvani, RDN says
Sounds like an easier option for sure! Hope you make it again soon!
sylvia says
This was delicious. Thank you! I used 1/2 basil and 1/2 cilantro for the sauce.
Nisha Melvani, RDN says
I love that combo! So glad you enjoyed the recipe.
Sherri Neil says
Seriously delicious. I did not barley, but substituted farro and it worked great.
Nisha Melvani, RDN says
Love farro! Thank you. Sounds delicious.
Jessica Clingman says
My barley does not seem cooked enough after 20 minutes - then I read the package and it said to cook it an hour and a half. It is pearled barley as you directed and not hulled barley.
Nisha Melvani, RDN says
Hi. Pearl barley takes 20 to 30 minutes to cook, and hulled barley will take 45 minutes to 1 hour to cook. Which brand did you purchase? This is definitely not right. I linked a brand in the blog post. I have used several brands though and never had this issue. So sorry!
Cindy says
I made this with dinner tonight and we all loved it. Barley is one of my favorite grains, I love the chewy texture. Thanks for another great recipe.
Nisha Melvani, RDN says
I'm so glad you enjoyed it. Thank you.
Sia says
Thought would mention that in the picture of ingredients you have labelled as spring onion but should be thyme.
Nisha Melvani, RDN says
Thank you! Changing it now.