Barley Risotto Recipe
Try this high-protein Barley Risotto, packed with nutrients and simple to make. Perfect for busy weeknights! This non-dairy recipe uses a flavorful herby miso-cashew sauce for creaminess.
Servings: 4 servings
Calories: 570kcal
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
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
Calories: 570kcal | Carbohydrates: 92g | Protein: 29g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Sodium: 190mg | Potassium: 1494mg | Fiber: 28g | Sugar: 8g | Vitamin A: 4414IU | Vitamin C: 42mg | Calcium: 135mg | Iron: 9mg
