Pearl Barley Risotto with Mushrooms
This dish offers a delicious twist on traditional risotto by using hearty pearl barley in place of rice. The barley creates a wonderfully nutty, chewy base, complemented by the earthiness of a mix of sautéed mushrooms. Fresh thyme adds herbal brightness, while parmesan brings creaminess and depth, resulting in a comforting and satisfying vegetarian main course. The recipe features a step-by-step guide for preparing both the barley risotto and perfectly golden, aromatic mushrooms, making it an ideal meal for weeknights or dinner parties. It's a simple yet elegant dish packed full of flavor and texture.
Ingredients 11
1 tbsp olive oil
1⁄2 onion, finely diced
1 garlic clove, finely chopped
1 tbsp thyme leaves, fresh, pulled off stalk
300 g pearl barley
1 l hot vegetable stock
40 g parmesan, finely grated, plus extra to serve
Sauteed Mushrooms
500 g mixed mushrooms, cleaned of all dirt and debris, roughly chopped, e.g., golden and trumpet chanterelles, oyster mushrooms, or any variety
4 thyme sprig, fresh, leaves removed, plus a few for garnish
2 ‒ 3 tbsp olive oil
salt and freshly ground black pepper, to taste
2 garlic cloves, finely chopped
2 tsp balsamic vinegar, optional
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Method 4
Heat the in a heavy-based pan, then fry the or leek for 6-7 minutes until soft. Add the and , then fry for 5 minutes. Add the and stir for a minute.
Add one ladle hot and cook over medium heat, stirring once or twice, until nearly all the broth has been absorbed. Simmer; adjust heat as needed. Continue adding ladles of stock one at a time, letting the liquid absorb before adding the next. Cook until all the stock is added. Test the barley for doneness – it should be al dente. If not quite done, add more hot water and cook a bit longer.
After about 20 minutes of cooking, start to prepare the mushrooms. In a large fry pan, add , then . Stir to coat and cook over high heat without stirring for three or four minutes. Flip and repeat until golden on all sides. Add a dash more olive oil, then add and to the pan. Cook for 1-2 minutes until fragrant; season with salt, pepper, and a splash of if desired.
To finish, take the barley pan off the heat and add the . Season with salt and freshly ground black pepper, then serve with the sautéed and extra parmesan grated over the top. Garnish with a few fresh if desired.
The Chef and Nutritionist's tips
Nutritional Benefits of Barley
Barley is low in fat (primarily unsaturated) and high in carbohydrates (mainly starch). It has a moderate protein content (10%) and contains a protein complex that forms gluten (although a smaller amount than wheat). It's high in soluble fibre, specifically beta-glucan, and has a low glycemic index (GI), which controls blood glucose. It is high in potassium and low in sodium. It contains reasonable amounts of B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid, as well as vitamins E and minerals iron, zinc, magnesium, phosphorus and selenium (depending on the soil content of selenium) with small amounts of copper, manganese calcium and phytochemicals including lignans, phenolic acids, phytic acid, plant sterols and saponins.
Helpful tips
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Notes
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