High in iron, vitamins, and fiber, barley risotto is a nutritious (and quicker-cooking) alternative to a traditional risotto made with rice. This vegetarian dish also includes frozen peas, which are always available, easy to use, and contain nearly as many nutrients as fresh-picked. As a good source of chromium, peas also help control blood sugar levels.

　　

Ingredients

serves 4

　　2 tablespoons olive oil

　　1 cup pearl barley

　　2 leeks, white and pale green parts only, thinly sliced, washed well and drained

　　1/2 cup dry white wine (or water)

　　2 cups water

　　Coarse salt and freshly ground pepper

　　2 cups homemade or low-sodium store-bought vegetable broth

　　1 bunch asparagus (about 1 pound), tough ends trimmed, cut on the diagonal into 2-inch lengths

　　1 package (10 ounces) frozen peas, thawed

　　1/2 cup grated parmesan cheese

　　1/4 cup packed thinly sliced fresh mint leaves, plus whole small leaves for garnish

　　

Step 1

In a large saucepan, heat oil over medium. Add barley and leeks; cook, stirring occasionally, until they begin to soften, 5 to 7 minutes. Add wine; cook, stirring, until evaporated, about 5 minutes. Add the water and bring to a boil; add 1/2 teaspoon salt and season with pepper to taste. Reduce heat; simmer, stirring occasionally, until liquid has been absorbed, about 10 minutes.

　　

Step 2

Add broth and continue to cook, stirring occasionally, until barley is tender and liquid is creamy, about 10 minutes. Add asparagus; cook until tender, about 5 minutes. Stir in peas and cook just until heated through. Remove from heat. Stir in parmesan and mint; season with pepper. Garnish with mint leaves, and serve.

　　

Nutrition Information

Step 3

(Per Serving)

　　

Step 4

Calories: 426

　　

Step 5

Saturated Fat: 2.9g

　　

Step 6

Unsaturated Fat: 7.6g

　　

Step 7

Cholesterol: 8.8mg

　　

Step 8

Carbohydrates: 62.4g

　　

Step 9

Protein: 15.7g

　　

Step 10

Sodium: 465mg

　　

Step 11

Fiber: 15.5g

　　Power Foods