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Prep Time: 15 Minutes Cook Time: 20 Minutes |
Ready In: 35 Minutes Servings: 4 |
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Swapping the usual Arborio rice used in risotto for barley boosts fiber and Resistant Starch. Save prep time by batch-cooking the barley at the beginning of the week. Ingredients:
2 tablespoons olive oil |
2 carrots, peeled and chopped (about 2/3 cup) |
1/2 cup finely chopped onion |
2 garlic cloves, minced |
1/2 teaspoon dried thyme |
3 cups cooked quick-cooking barley |
1/2 cup white wine (optional) |
1 1/2 to 2 cups low-sodium vegetable broth, divided |
1 small zucchini, chopped (about 1 cup) |
1/2 red bell pepper, chopped (about 3/4 cup) |
1/2 yellow bell pepper, chopped (about 3/4 cup) |
1/4 teaspoon salt |
freshly ground black pepper, to taste |
1 1/2 cups frozen peas |
3/4 cup grated parmesan cheese |
Directions:
1. Heat oil in a large nonstick skillet over medium-high heat. Add carrot and onion, and cook 45 minutes until onion begins to brown. Add garlic and thyme; cook 1 minute or until fragrant.
2. Reduce heat to medium; stir in barley and white wine (if using) or 1/2 cup broth; cook 1 minute or until liquid is absorbed. Add zucchini, bell peppers, and 3/4 cup broth; cook 45 minutes, stirring occasionally, until liquid is absorbed. Add remaining 3/4 cup broth; cook until vegetables are tender and most of liquid has been absorbed. Add 1/4 teaspoon salt and freshly ground black pepper.
3. Stir in peas; remove from heat. Let stand 12 minutes or until peas are thawed but still bright green. Stir in Parmesan cheese just before serving.
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