This savory dish is super easy to make and the perfect comfort for chilly autumn weather. The distinct mouth-watering flavor in every bite is largely due to umami. Umami, also known as the fifth taste, is a particular flavor that our taste buds recognize along with sweet, sour, salty, and bitter. Commonly described as savory or meaty, umami has a unique ability to marry all the flavors of a dish together. This results in a full pleasant flavor that melts in your mouth. Tomatoes, Parmesan cheese, and mushrooms all offer umami elements and combine to make this dish irresistible. Besides being utterly amazing there are some health benefits of cooking with with the umami flavor in mind. You can greatly cut back on unhealthy flavor enhancers such as fat and sugar when incorporating foods naturally high in umami elements.
Barley Risotto with Mushrooms, Tomatoes, and Kale
makes 4 servings
1 tablespoon olive oil, divided in half
2 cups sliced mushrooms (I used chestnut)
1 white onion, chopped
4 cloves garlic, minced
1 tablespoon fresh chopped thyme
1 teaspoon crushed red pepper flakes (optional)
1 cup barley (hulled, pot, or pearl) *see note below on barley*
6 cups low sodium vegetable stock
3 cups chopped kale or any leafy green (Swiss chard, collard greens, etc)
1 cup sliced cherry tomatoes
1/4 cup grated Parmesan cheese
sea salt and pepper to taste
In a large saucepan, heat 1/2 tablespoon olive oil to medium-high heat. Add mushrooms and cook for 5-7 minutes, until soft and golden. Pour cooked mushrooms and cooked mushroom juice in a bowl and set aside.
In the same saucepan (no need to clean out first) add the other 1/2 tablespoon of olive oil over medium heat. Add onion, garlic, thyme, and red pepper flakes and cook for 5 minutes, until onion is soft and transparent. Add barley and cook, stirring occasionally for 1 minute.
Add 1 cup of vegetable broth, stirring frequently, until nearly absorbed. Continue adding the broth, 1/2 cup at a time, each time the previous addition is almost absorbed until you’ve used it all.
When you are done with the last addition of broth, add in the kale. Cook, stirring frequently, for an additional 1-2 minutes or until kale has wilted. Stir in the mushrooms with juice and tomatoes. Cook for an additional 1-2 minutes until vegetables are warmed and most of the liquid is absorbed. Stir in the Parmesan cheese and serve.
Nutrition facts per serving: 320 calories, 8 g total fat, 2 g saturated fat, 331 mg sodium, 52 g total carbohydrates, 10 g fiber, 12 g protein
BALANCE IT OUT: This is a great side dish for cooked chicken or fish. A vegetarian patty or sausage would be a good idea for a meatless option. You could also mix the risotto with some diced chicken, fish, sausage, or white beans for a complete meal on its own.
The Breakdown on Barley
Barley is a nutritious grain that resembles a chewy almost pasta like consistency when cooked. This characteristic makes it an ideal substitution for rice in any risotto recipe. The nutritional benefits of whole grain barley lie in its high amounts of fiber, selenium, phosphorus, copper, and manganese. All of which support optimal health and protect our body against disease. However, not all barley is considered a whole grain. Some forms of barley are more processed than others, which strip the grain of its valuable nutrients and health benefits. Here is a quick breakdown on some different types of barley you might come across in the store:
Hulled Barley – Least processed. The hull of the grain is the only part removed making this form the most nutritious. Sometimes called “dehulled barley.” This is the only form of barley that is really considered a whole grain.
Pot/Scotch Barley – The hull of the grain is removed along with some polishing but a large amount of the grain, with nutrients, is intact. This is not considered a whole-grain but still contains a wide range of nutrients and is a healthy choice.
Pearl Barley – The hull of the grain is removed along with various degrees of polishing. The polishing of the grain removes valuable nutrients and this is definitely not considered a whole grain. This is probably the most common type of barley in the markets.
Buying the most nutritious choice of any food is always the smartest option but that is not always realistic. I had a hard time finding hulled or pot barley at the store so I ended up making my risotto with pearl barley. If you can find hulled or pot barley in your store then I highly recommend you get it for the outstanding health benefits. If not, no worries. You will still be making a nutritious dish packed with numerous health benefits and flavor.
Love,
Renee
