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

Ingredients:
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

Labels: , , ,

0 Comments:

Post a Comment

Hello! Thank you for taking the time to comment on my blog. It means so much to me. Please let me know if you have questions about any of my recipes or if I forgot a step. Also, is there something you would like me to cook or a recipe to makeover? Let me know!

Subscribe to Post Comments [Atom]

Links to this post:

Create a Link

<< Home