Colorful Barley Vegetable Risotto

Colorful Barley Vegetable Risotto

Experience a hearty and nutritious twist on traditional risotto with this Colorful Barley Vegetable Risotto. This dish combines the nutty flavor and chewy texture of barley with a vibrant medley of vegetables and protein-rich tofu. The leeks add a subtle onion flavor, while the trio of bell peppers brings a rainbow of colors and sweet crunch. Green peas add a pop of freshness, and the tofu provides a satisfying protein boost. Seasoned simply with garlic and onion powders, this risotto is a comforting, wholesome meal that's both visually appealing and deliciously satisfying.

Instructions

  1. Start by preparing the vegetables. Clean and finely chop the leek (white and light green parts only). Dice the red and yellow bell peppers into small cubes. Drain and cube the tofu into small pieces.
  2. In a large, deep pan or Dutch oven, heat the olive oil over medium heat.
  3. Add the chopped leek to the pan and sauté for 2-3 minutes until it becomes soft and translucent.
  4. Add the pearl barley to the pan and toast it for 1-2 minutes, stirring constantly.
  5. Begin adding the vegetable broth, about 1/2 cup at a time, stirring frequently. Allow each addition of broth to be absorbed before adding more. This process will take about 30-35 minutes.
  6. When the barley is about halfway cooked (after about 15-20 minutes), add green peas, the diced bell peppers and cubed tofu to the pan.
  7. Continue adding broth and stirring until the barley is tender but still slightly chewy.
  8. Once the barley is cooked and most of the liquid has been absorbed, stir in the salt, garlic powder, and onion powder. Adjust seasoning to taste.
  9. Remove from heat and let the risotto rest for 5 minutes. The texture should be creamy but not soupy.
  10. Serve hot, garnished with fresh herbs if desired (such as parsley or basil).
  11. This risotto can be stored in an airtight container in the refrigerator for up to 3 days. When reheating, you may need to add a splash of water or vegetable broth to loosen it up.

Nutrition Facts

4 Servings per container
Serving Size 1 servings (300 g)
Amount per serving
Calories 420
% Daily Value
Total Fat 10 g
13%
Saturated Fat 1.5 g
8%
Cholesterol 0 mg
0%
Sodium 450 mg
20%
Total Carbohydrate 60 g
22%
Dietary Fiber 8 g
32%
Total Sugars 5 g
10%
Protein 20 g
40%
Vitamin D 0 mcg
0%
Calcium 200 mg
15%
Iron 3 mg
17%
Potassium 800 mg
23%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutrition information is an estimate and has been calculated automatically