Ingredients for Barley Risotto With Roasted Vegetables
- 3 tablespoons olive oil
- 1 medium onion
- 2 cloves garlic
- 4 cups reduced sodium fat free chicken broth
- 1 cup pearl barley
- 1 medium parsnip
- 1 medium carrot
- 1 cup cauliflower florets
- 1 cup broccoli florets
- 1/2 medium bell pepper
- 1/2 teaspoon fresh ground black pepper
- 1/2 teaspoon seasoning salt
- 1/4 teaspoon chili powder
- 2/3 cup grated Parmigiano Reggiano cheese
- 1/4 cup chopped pecans
- 2 tablespoons chopped fresh parsley
- cooking spray
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How to Make Barley Risotto With Roasted Vegetables
- Preheat oven to 400°F (200°C).
- Heat 1 tablespoon olive oil in a large saucepan over medium-high heat. Add 1 medium onion, chopped, and 2 cloves garlic, minced. Sauté for 4 minutes, or until softened and lightly browned.
- Add 1 cup pearl barley and 3 cups vegetable or chicken broth. Bring to a boil.
- Reduce heat to low, cover, and simmer for 30 minutes, or until the liquid is absorbed and the barley is al dente.
- Meanwhile, prepare the vegetables: Peel and chop 1 medium parsnip, 1 medium carrot, 1 cup cauliflower florets, 1 cup broccoli florets, and 1/2 medium bell pepper (any color).
- In a large bowl, toss the chopped vegetables with 2 tablespoons olive oil, 1/2 teaspoon black pepper, 1/2 teaspoon seasoned salt, and 1/4 teaspoon chili powder.
- Spread the vegetables in a single layer on a baking sheet coated with cooking spray.
- Roast for 20 minutes, or until lightly browned, stirring halfway through.
- Once the barley has simmered for 30 minutes, add 1 cup more broth, 1/2 cup at a time, stirring constantly until each addition is absorbed before adding more.
- Stir in the roasted vegetables and 1/3 cup grated Parmesan cheese.
- Serve immediately, sprinkled with the remaining 1/3 cup Parmesan cheese, 1/4 cup chopped pecans (optional), and 2 tablespoons chopped fresh parsley.
Nutrition Information (Approximate per serving)
Sodium
11 g
Sugar
25g
Fat
15g
Carbs
21g
