Love risotto? Why not try this healthy, low-fat recipe for Mushroom & Barley Risotto. You’ll never look back!
Swap traditional risotto rice for fiber-rich pearl barley. This recipe is not only healthier, but it’s wonderfully delicious too!
I’m always looking out for new ideas for making my favorite dishes a little bit healthier.
This gave me the inspiration to create this mushroom barley risotto recipe. If you love risotto as much as I do and are looking for healthier ways of cooking, this is perfect for you!
Why This Recipe Works
- Replacing the risotto rice with barley is a healthy option when you’re looking for high fiber in your diet.
- This recipe doesn’t compromise on taste and is made with easily sourced ingredients.
- Using low-fat cooking spray keeps this recipe super low in fat.
Is Barley Better Than Rice?
According to the Harvard School of Public Health, Pearl Barley has more fiber than rice – with 6 grams of fiber in a cup, while both brown rice and wild rice have about 3 grams of fiber.
I made this risotto almost exactly like I would make regular risotto and the outcome was really wonderful. It has a deep, rich mushroom flavor, and the texture of the barely was a nice change.
How To Make Mushroom Barley Risotto
- Saute the onion, add garlic and cook a minute more.
- Add the mushroom and cook until any liquid has evaporated.
- Pour in the wine and stock, add the barley and simmer.
- Season to taste.
- Serve and enjoy!
Tips & Variations
- Add some leftover cooked chicken to the risotto to make it even heartier!
- Why not add some chopped bacon for a more meaty risotto?
- Try using a variety of mushrooms, include some dried porcini or an exotic shiitaki or enoki, it’s fun to experiment.
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Let’s Make Mushroom & Barley Risotto
Ingredients
- low fat cooking spray
- 1 medium onion chopped
- 3 cloves garlic chopped
- 1½ cups pearl barley
- ½ cup white wine
- 1 lb mixed mushrooms of your choice chopped, sliced or broken up
- 4½ cups chicken or vegetable stock
- 4 tbsp grated Parmesan cheese optional
- a good handful of fresh parsley chopped
- salt and pepper to taste.
Instructions
- Coat a large heavy saucepan with cooking spray and heat on medium high. Add the onion and sauté with some seasoning for 5 mins or until the onion is translucent (if the pan starts to look too dry, you can add a bit more cooking spray).
- Add the garlic and cook another minute.
- Add the mushrooms and saute until the liquid is released and evaporates.
- Raise the heat to high, add the barley, coat with the mushroom mixture and cook for another minute.
- Pour in the wine and stir until it is absorbed and the alcohol has cooked down. Stir 4 cups of the stock and parsley. Cover, lower the heat to low and cook for 40 mins on a slow simmer until the barley is tender (stirring occasionally and adding remaining stock if it looks dry). Remove from the heat and stir in the grated Parmesan cheese (if using).
- Taste and season with salt and pepper to taste.
- Serve immediately.
Tips + Notes
- Add some leftover cooked chicken to the risotto to make it even heartier!
- Why not add some chopped bacon for a more meaty risotto?
- Try using a variety of mushrooms, include some dried porcini or an exotic shiitaki or enoki, it’s fun to experiment.
Joanne says
Hello is this freezable – thanks
Erren says
Hi Joanne, yes this is freezable. Just add it to an air-tight, freezer-safe container and freeze for up to 3 months.
AC says
Thankyou and also what is your preferred mushroom for this recipe?
Erren says
That depends where you are in the world. I’m American, but live in the UK. In America, I love crimini mushrooms. In the UK, it’s chestnut mushrooms. Brown mushrooms have more flavor than white (although they work too).
Erren says
Hope you enjoy the recipe!
AC says
Hi,
Is there a non alcoholic substitute for the wine?
Erren says
You can use non-alcohol wine or just omit it and use extra stock instead.
Diane says
Sounds yummy. I love barley. How many servings is it?
Erren says
Hi Diane, it serves 4 good sided portions.
KO says
Hi– is it 1.5 cups of cooked or uncooked barley? Thanks!
Erren says
Uncooked
Tara says
This recipe is delicious! I’m so glad I found your site!
Chris says
Fantastic! LOVE this recipe!
Kelly says
What are the macros? Calories fat and protein per serving?
Erren says
Hi Kelly, I can add the nutritional information tomorrow if you want to check back. I’ll let you know when it’s done by replying to thus comment again.
Erren says
Hi Kelly, I’ve added the nutritional information for you.
Caroline says
Yummy! My boyfriend loves barley, but I didn’t really know what to do with it except putting it in a soup or in a salad. Luckily I found your recipe on Pinterest. Thanks for sharing it!
Erren says
Hi Caroline, I hope you enjoy it!
Jordan Ring says
Just found this recipe through your other post, and it looks amazing. I just shared it on Twitter, and I cant wait until I get an oven again this week (I’ve been without for a 5 months) so I can make this. Since my wife loves mushrooms this one should be a hit… Again, good luck with your weight loss journey!