Vegetarians and omnivores unite and make today a meat-free Monday by serving a reassuringly creamy risotto for dinner. Traditional risotto is made with arborio rice, but if you're looking to take it up a nutritional notch, prepare the dish using leftover barley, a chewy cereal grain high in fiber and antioxidants but low in fat. Parmesan cheese and wild mushrooms don't just add in meatiness and substance — they also impart strong umami flavors. See how the quick dish comes together and read more.
6 cups vegetable or mushroom broth
1-1/2 cups water
2 tablespoons extra-virgin olive oil
1 small onion, minced
2 cloves garlic, minced
3 cups mixed wild mushrooms, coarsely chopped
1-1/2 cups pearl barley, rinsed
1/2 cup red wine
6 cups baby arugula
1/3 cup freshly grated Parmesan cheese
1 tablespoon butter
2 teaspoons balsamic vinegar
Freshly ground pepper, to taste
- Bring broth and water to a simmer in a large saucepan. Adjust heat to maintain a steady simmer.
- Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic and cook, stirring, until the onion is translucent, about 2 minutes. Add mushrooms and cook, stirring, until they begin to release their juices, 2 to 3 minutes. Add barley and cook, stirring, for 1 minute. Add wine and simmer, stirring, until most of the liquid has evaporated, about 1 minute more. Reduce heat to medium.
- Add 1/2 cup hot broth to the barley and cook, stirring, until most of the liquid has been absorbed. Continue adding 1/2 cup hot broth at a time and stirring until the liquid has been absorbed after each addition, adjusting the heat to maintain a gentle simmer, until the barley is tender and creamy but still somewhat firm, 35 to 45 minutes. (You might not use all the broth.)
- Stir in arugula and cook, stirring, until it is wilted, about 1 minute. Remove from the heat. Stir in cheese, butter and vinegar. Season with pepper.
Nutritional information per serving: 321 Calories; 9 g fat (3 g sat, 4 g mono); 9 mg cholesterol; 48 g carbohydrates; 9 g protein; 10 g fiber; 543 mg sodium; 373 mg potassium
- Grains , Main Dishes