Description
Mediterranean barley risotto brings creamy comfort to classic Italian cuisine with wholesome grains and rich Mediterranean flavors. Hearty and satisfying, you’ll savor each spoonful of this nourishing dish that blends traditional cooking techniques with modern wellness.
Ingredients
Scale
Main Ingredients:
- 250 grams (8.8 ounces) pearl barley
- 1 litre (4.2 cups) stock (preferred stock, or half stock and half white wine)
- 85 grams (3 ounces) frozen peas (defrosted or lightly cooked if fresh)
Vegetables:
- 1 medium onion (chopped)
- 1 red pepper (seeded and chopped)
- 1 green pepper (seeded and chopped)
Protein and Seasoning:
- 2 slices dry cured bacon (or 1 tablespoon garlic/olive/walnut oil)
- 1 teaspoon sea salt
- 1 teaspoon freshly ground pepper
Instructions
- Prepare the oven at 190°C (Gas Mark 5) to create an ideal environment for slow-cooking the risotto.
- Render bacon fat in a shallow pan, or heat oil to create a flavorful base for the dish.
- Sauté finely chopped onions until translucent and fragrant, allowing them to develop a sweet, caramelized essence.
- Incorporate vibrant red and green peppers, stirring to distribute their crisp texture and colorful appearance throughout the pan.
- Add pearl barley, gently coating each grain with the aromatic oil or bacon fat to enhance its nutty flavor.
- Pour in stock, bringing the mixture to a gentle simmer while carefully seasoning with salt and pepper to taste.
- Transfer the barley mixture to a casserole dish, ensuring it’s evenly spread and covered to promote even cooking.
- Bake in the preheated oven for approximately 50-55 minutes, allowing the barley to absorb the liquid and become tender.
- Sprinkle fresh green peas over the risotto during the final 5 minutes of cooking to add a burst of color and sweetness.
- Remove from the oven, fluff the risotto with a fork to create a light, airy texture, and serve immediately.
- Optional: Garnish with toasted pine nuts for an added crunch and nutty dimension to the dish.
Notes
- Use thick-cut bacon for more robust flavor and crispy texture when rendering fat.
- Swap bacon with smoked paprika or liquid smoke for a vegetarian alternative that maintains depth.
- Toast pearl barley briefly before adding liquid to enhance its nutty undertones and improve overall complexity.
- Choose low-sodium stock to control salt levels and allow better seasoning control during cooking process.
- Prep Time: 57 minutes
- Cook Time: 1 hour
- Category: Lunch, Dinner
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 185 kcal
- Sugar: 3 g
- Sodium: 300 mg
- Fat: 4 g
- Saturated Fat: 1 g
- Unsaturated Fat: 2.5 g
- Trans Fat: 0 g
- Carbohydrates: 33 g
- Fiber: 6 g
- Protein: 7 g
- Cholesterol: 10 mg