A creamy and satisfying risotto made with pearl barley, sweet peas, and savory Parmesan cheese, offering a slow-release of energy

Ingredients

  • 1 tbsp Olive Oil
  • 1 small Yellow Onion, finely chopped
  • 1 clove Garlic, minced
  • 150g Pearl Barley
  • 750ml low-sodium Vegetable Broth, kept warm
  • 150g frozen Peas
  • 40g Parmesan Cheese, freshly grated
  • 1 tbsp low-fat Cream Cheese (optional, for extra creaminess)
  • Salt and freshly ground Black Pepper to taste
  • Fresh Parsley, chopped (for garnish)

Instructions

  1. Heat the olive oil in a medium pot or deep skillet over medium heat. Add the chopped onion and cook until softened, about 4-5 minutes.
  2. Add the minced garlic and cook for another minute until fragrant.
  3. Stir in the pearl barley and toast for about 1-2 minutes, coating it in the oil.
  4. Begin adding the warm vegetable broth, one ladleful at a time. Stir frequently, allowing the barley to absorb the liquid almost completely before adding the next ladle.
  5. Continue this process for about 25-30 minutes, or until the barley is tender with a slight chewy bite.
  6. In the last 5 minutes of cooking, stir in the frozen peas.
  7. Once the barley is cooked, remove the pot from the heat. Stir in the grated Parmesan cheese and the optional low-fat cream cheese until melted and creamy.
  8. Season with salt and pepper to your taste. Let it sit for a minute.
  9. Serve immediately, garnished with fresh parsley.

Notes

  • Using warm broth helps maintain the cooking temperature and results in a creamier texture.
  • Unlike rice risotto, barley risotto will have a more distinct, chewy texture which is perfectly normal and delicious.

Calories estimate

Approximately 500-550 kcal per serving.