Barley Risotto Peas Parmesan

A creamy, light and satisfying barley risotto with pearl barley, sweet peas, onion, garlic, Parmesan, low-fat cream cheese and parsley, simple enough for a weekday dinner and balanced for a slower blood sugar response.

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 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 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 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 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.

Nutrients Estimate

Ingredient Amount Calories Fibre Key Micronutrients
Olive Oil 1 tbsp 119 kcal 0 g Vitamin E, Vitamin K
Yellow Onion 1 small, about 70 g 28 kcal 1.3 g Vitamin C, Folate, Potassium
Garlic 1 clove, about 3 g 4 kcal 0.1 g Manganese, Vitamin B6
Pearl Barley 150 g dry 528 kcal 24 g Selenium, Magnesium, Phosphorus, Niacin
Vegetable Broth 750 ml 15 kcal 0 g Sodium, small amounts of Potassium
Frozen Peas 150 g 122 kcal 8 g Vitamin K, Vitamin C, Folate, Manganese
Parmesan 40 g 172 kcal 0 g Calcium, Phosphorus, Vitamin B12
Low-Fat Cream Cheese 1 tbsp, about 15 g 25 kcal 0 g Vitamin A, Calcium
Fresh Parsley 2 tbsp, about 8 g 3 kcal 0.3 g Vitamin K, Vitamin C, Iron

Total Estimate

Total For Recipe Calories Fibre
Whole Dish 1016 kcal 33.7 g
Per Serving, 2 Servings 508 kcal 16.9 g

Updated Summary

  • Portion: 2 people
  • Estimated Calories: about 508 kcal per serving
  • Fibre: about 16.9 g per serving
  • Main Micronutrient Strengths: Calcium, Vitamin K, Folate, Magnesium, Selenium