Monday, April 4, 2011

Barley Risotto with Kale and Cannellini Beans

Creamy, flavorful risotto is a tasty and comforting meal. Like arborio rice, barley becomes soft and creamy when cooked slowly and stirred often. Lower in calories and higher in protein and fiber than a traditional risotto, barley also adds a nutty taste and slightly chewy texture to the dish. Mixed with kale and cannellini beans and topped with some fresh parmesan, it's a complete, restaurant quality dinner. You have to invest some time in watching and stirring the risotto, but it's worth the wait.

Recipe after the jump.

Prep Time: 5 minutes
Cook Time: 30-40 minutes

1 cup pearl barley, dry
1 can of cannellini beans, rinsed
1 cup of kale, washed, ribs removed and chopped
1 tbsp garlic, minced
1 medium onion, diced
4 cups low sodium vegetable broth
1 tbsp fresh rosemary, chopped
1 tbsp extra virgin olive oil
black pepper
parmesan cheese, grated

Step by Step Instructions:
1. Saute garlic and onion in olive oil, 3-5 minutes

2. Add barley and 1 cup of broth, simmer med-low, stirring occasionally

3. When broth is absorbed, add another 1/2 cup of broth, stirring until absorbed

4. Continue to add 1/2 cup of broth at a time, stirring until liquid is absorbed

5. Continue until all liquid is used

6. Stir in beans and kale

7. Stir and simmer for another 5 minutes

8. Serve with grated parmesan

Nutrition Info: Serves 4
299 Calories
13g Fiber
10.5g Protein

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