A creamy, earthy barley risotto with tender oyster mushrooms and sweet leeks, finished with Parmesan for a satisfying vegetarian meal.

Ingredients (Serves 2)

  • 150 g pearl barley, rinsed
  • 250 g oyster mushrooms, torn into bite-sized pieces
  • 1 large leek, white and light green parts only, halved lengthwise and sliced
  • 2 garlic cloves, minced
  • 750 ml low-sodium vegetable broth, kept warm
  • 1 tablespoon olive oil
  • 50 g grated Parmesan cheese (or low-fat alternative)
  • 2 tablespoons low-fat crème fraîche or Greek yogurt
  • Salt and freshly ground black pepper, to taste
  • Fresh parsley, chopped (for garnish)

Instructions

  1. Heat olive oil in a large, deep skillet or wide pot over medium heat. Add leeks and sauté for 4–5 minutes until soft and sweet.
  2. Add garlic and oyster mushrooms. Cook for 5–6 minutes, stirring occasionally, until mushrooms are golden and tender.
  3. Stir in pearl barley and cook for 1 minute to toast lightly.
  4. Add warm broth one ladle at a time, stirring frequently. Wait until each addition is almost absorbed before adding the next. Continue for 30–35 minutes until barley is tender but still slightly chewy.
  5. Remove from heat. Stir in Parmesan and crème fraîche. Season with salt and pepper.
  6. Divide between two bowls, garnish with fresh parsley and serve immediately.

Notes

  • Pearl barley offers excellent slow-release carbohydrates and a pleasant, nutty texture similar to risotto.
  • Oyster mushrooms have a delicate, slightly sweet flavor that pairs beautifully with leeks.
  • Low-fat crème fraîche or Greek yogurt keeps the dish creamy without excess fat.
  • Prep ~10 minutes. Cook ~40 minutes. Simple spicing keeps the natural flavors front and center.

Calories Estimate

Approximately 440 kcal per serving (estimate).

Recipe Variations

  • Extra Protein: Top each portion with a poached or soft-boiled egg for added richness and protein.
  • Herb Variation: Stir in 1 teaspoon fresh thyme leaves with the mushrooms for an earthier profile.
  • Green Addition: Fold in 2 cups fresh spinach or arugula at the end, letting it wilt into the risotto.
  • Cheese Swap: Use crumbled low-fat feta instead of Parmesan for a tangy twist.
  • Crunch: Scatter toasted pumpkin seeds or sunflower seeds on top before serving.