Barley Risotto Peas Parmesan

A creamy, light and satisfying barley risotto featuring Pearl Barley, Sweet Peas, Onion, Garlic, Parmesan, Low-Fat Cream Cheese and Parsley, simple enough for a weekday dinner.

Pearl Barley is an excellent choice for a steady energy release, making this dish perfectly balanced for a slower blood sugar response while keeping you full and satisfied.

Ingredients

  • 1 tbsp Olive Oil
  • 1 small Yellow Onion, finely chopped
  • 1 clove Garlic, minced
  • 150 g Pearl Barley
  • 750 ml low-sodium Vegetable Broth, warm
  • 150 g Frozen Peas
  • 40 g Parmesan, finely grated
  • 1 tbsp low-fat Cream Cheese
  • 2 tbsp Fresh Parsley, chopped
  • Salt, to taste
  • Black Pepper, to taste

Instructions

  1. Heat the Olive Oil in a medium pot over medium heat.
  2. Add the Yellow Onion and cook for 4 minutes until soft.
  3. Add the Garlic and cook for 30 seconds.
  4. Stir in the Pearl Barley and cook for 1 minute.
  5. Add the warm Vegetable Broth gradually, stirring from time to time and letting the barley absorb most of the liquid before adding more.
  6. Cook for about 28 to 32 minutes until the barley is tender but still slightly chewy.
  7. Stir in the Frozen Peas during the last 5 minutes.
  8. Remove from the heat and stir in the Parmesan and Cream Cheese until creamy.
  9. Season with Salt and Black Pepper.
  10. Rest for 1 minute, then serve with Fresh Parsley on top.

Notes

  • Pearl Barley keeps the dish hearty while giving a gentler glucose response than traditional white rice risotto.
  • Stirring helps release starch and makes the risotto creamy even with only a small amount of fat.
  • If it thickens too much before serving, stir in a small splash of warm broth.

Variations

  • Swap the peas for finely chopped Zucchini added in the last 8 minutes.
  • Add Baby Spinach at the end for extra volume and iron.
  • Replace part of the Parmesan with light Cottage Cheese for a softer and lighter finish.
  • Top with a small spoon of plain Yogurt for extra creaminess and a fresher taste.

Fun facts

  • Barley is one of the oldest consumed grains in the world, dating back over 10,000 years to Eurasia.
  • Peas are actually legumes, not vegetables, and they are packed with plant-based protein.
  • Parmesan cheese was invented by monks in the Middle Ages who were looking for a way to extend the shelf life of milk.