Switch up your usual Arborio rice for this barley risotto, packed full of fibre and green goodness. Leftovers make a balanced and energizing lunch the next day.
- 7 cups low sodium vegetable stock
- 1 bunch of asparagus, trimmed and cut into 2 inch pieces
- 2 cups shelled, frozen edamame beans
- 2 tbsp olive oil, divided
- 1 onion, diced
- 1 cup pearl barley
- 1/4 cup grated Parmesan cheese
- To prepare, heat vegetable stock until simmering and fill a bowl with very cold water. Working in batches, blanch asparagus and edamame beans by placing them in the simmering stock for one and a half minutes to cook slightly. Quickly place them in the cold-water bath to stop the cooking process. Set aside.
- Keep vegetable stock hot over low heat. In a heavy bottomed pot over medium heat, sauté onions in half of the olive oil until onions are soft. Add remaining olive oil and barley. Stir until barley is well coated.
- Add a half cup of the hot stock and stir until the broth is absorbed and barley is creamy. Continue stirring, adding the hot stock half a cup at a time until barley is al dente, about 30 minutes. When adding the last half cup of hot stock, also add the blanched asparagus and edamame beans to reheat them. Once all broth is absorbed, turn the heat off and stir in the parmesan cheese. Season with salt and pepper.
Enjoy in good health!
Desiree Nielsen RD
Registered Dietitian, Choices Markets
Co-Author, A Local Table: the Choices Markets Cookbook.
Heather McColl is a registered dietitian, chef and food stylist in Vancouver, Canada with a reputation for offering practical nutrition advice that focuses on the enjoyment of food. In her day to day work, Heather helps consumers cook and eat healthy meals through educational programming, media, and marketing. When she’s not in the kitchen creating delicious recipes, you’ll find Heather hiking the local mountains. You can follow Heather on Twitter.
Desiree Nielsen is a registered dietitian and nutrition operations manager for a small chain of organic and natural food stores in Vancouver, Canada. Passionate about plant-based diets for more vibrant health, Desiree believes that food should not only nourish your body but also feed the soul. When she isn’t chasing around after her toddler, Desiree is a sought-after speaker and blogger. You can also follow Desiree on Twitter