A good risotto might seem to depend upon refined white rice for its texture, since the release of the exposed starch is what produces the dish’s hallmark creaminess (usually aided by butter and cheese). However, we found a more nutrient-dense grain that yields similar results: pearl barley. This form of barley is not processed like other refined grains: while the starchy interior is exposed, it may retain some of its bran. As a result, it created a supple, velvety sauce when simmered while delivering a boost of vitamins and minerals. To complement the hearty grain and give the risotto a vibrant hue, we added sweet, earthy beets, making sure to save the beet greens to stir in at the end. Pre-cooking the beets was unnecessary; we simply grated them raw and stirred them into the grains—half at the beginning for a base of flavor, and half at the end for freshness and color. To balance their flavor, we stirred in a little Parmesan cheese, thyme, and parsley. Do not substitute hulled, hull-less, quick-cooking, or presteamed barley for the pearl barley. If you can’t find beets with their greens attached or the greens aren’t in good shape, use 10 ounces of beets and 2 cups stemmed and chopped Swiss chard. You might not need to use all of the broth when cooking the risotto. You can use a box grater or the shredding disk on a food processor to shred the beets.
Ingredients
- 3 cups homemade or low-sodium chicken or vegetable broth
- 3 cups water
- 2 tablespoons cold-pressed extra-virgin olive oil
- 1 pound beets with greens attached, beets peeled and grated, greens stemmed and cut into 1-inch pieces (2 cups)
- 1 onion, chopped
- Salt and pepper
- 1½ cups pearl barley
- 4 garlic cloves, minced
- 1 teaspoon minced fresh thyme or ¼ teaspoon dried
- 1 cup dry white wine
- 1 ounce Parmesan cheese, grated (½ cup)
- 2 tablespoons chopped fresh parsley
- Bring broth and water to simmer in medium saucepan. Reduce heat to lowest setting and cover to keep warm.
- Heat oil in large saucepan over medium heat until shimmering. Add half of grated beets, onion, and ¾ teaspoon salt and cook until vegetables are softened, 5 to 7 minutes. Stir in barley and cook, stirring often, until aromatic, about 4 minutes. Stir in garlic and thyme and cook until fragrant, about 30 seconds. Stir in wine and cook until fully absorbed, about 2 minutes.
- Stir in 3 cups warm broth. Simmer, stirring occasionally, until liquid is absorbed and bottom of pan is dry, 22 to 25 minutes. Stir in 2 cups warm broth and simmer, stirring occasionally, until liquid is absorbed and bottom of pan is dry, 15 to 18 minutes.
- Add beet greens and continue to cook, stirring often and adding remaining broth as needed to prevent pan bottom from becoming dry, until greens are softened and barley is cooked through but still somewhat firm in center, 5 to 10 minutes. Off heat, stir in remaining grated beets and Parmesan. Season with salt and pepper to taste and sprinkle with parsley. Serve.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 330 kcal Calories from Fat: 63 kcal |
|
% Daily Value*
|
| Total Fat 7 g 20% |
Saturated Fat 1.5 g 8% |
Trans Fat 0.0 g |
Cholesterol 5 mg 2% |
Sodium 640 mg 11% |
carbohydrates 51 g 39% |
Dietary Fiber 12 g 32% |
Sugars 6 g 7% |
Protein 11 g 22% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |
