Mushroom Barley Risotto Is the Cozy Dinner That Helps Your Heart
This mushroom barley risotto skips the constant stirring, costs about $4.44 per serving, and uses the grain that Health Canada says helps lower cholesterol.
Ingredients
| pearl barley, rinsed | 300 g |
| brown (cremini) mushrooms, sliced | 680 g package |
| low-sodium vegetable broth, divided | 1.5 L |
| yellow onion, finely chopped | 1 medium, about 200 g |
| garlic, minced | 4 cloves |
| shredded parmesan | about 50 g shredded |
| baby spinach | 142 g |
| lemon, zested and juiced | 1 |
| dried thyme | about 1 g |
| olive oil | 30 ml |
| salt and black pepper | to taste |
Steps
- 1Soften the onion. Heat the olive oil in a large pot or deep pan over medium heat, add the onion, and cook for about 5 minutes, until soft and translucent.
- 2Brown the mushrooms. Turn the heat up to medium-high, add the mushrooms and a pinch of salt, and cook for 10 to 12 minutes, stirring now and then, until their liquid cooks off and they turn golden brown.
- 3Add the garlic and thyme. Stir them in and cook for 1 minute, until fragrant.
- 4Toast the barley. Add the rinsed barley and stir for about 1 minute to coat it in the oil and mushrooms.
- 5Simmer it covered. Pour in 1 L of the broth, bring it to a boil, then lower the heat, cover, and simmer for 25 minutes, stirring once or twice.
- 6Finish it uncovered. Uncover and add the remaining broth about 125 ml at a time, stirring every few minutes, for another 10 to 15 minutes, until the barley is tender with a slight chew and the risotto looks creamy and loose.
- 7Stir in the greens and cheese. Turn off the heat, stir in the spinach a handful at a time until it wilts, then add the parmesan, the lemon zest, and about 30 ml of lemon juice.
- 8Season and serve. Taste, add salt, pepper, and more lemon if you like, and serve with extra parmesan on top.
Barley is one of the few foods with an official Health Canada health claim. In July 2012, after reviewing the clinical trials on barley and blood cholesterol, Health Canada accepted that at least 3 grams a day of beta-glucan, a type of soluble fibre found in barley, helps lower cholesterol.
Classic risotto asks for half an hour at the stove, stirring a pot of rice and adding broth one ladle at a time. This version swaps the rice for pearl barley prepared in Canada, which turns creamy on its own while you put a lid on the pot and walk away. Barley also carries one of the few health claims Health Canada has approved, for helping to lower blood cholesterol, which makes this a comfort food that works in your heart's favour.
High cholesterol is a risk factor for heart disease. The application grew out of research led by Nancy Ames, an Agriculture and Agri-Food Canada scientist in Winnipeg.
The claim covers pearl barley, the kind used here. Pair it with a big batch of mushrooms, a full bag of spinach, and very little added fat, and you have a filling vegetarian dinner that supports your heart without tasting like health food. If cholesterol is on your mind, a pot of mushroom barley risotto is an easy way to work more barley into your week. Our guide to why your cholesterol can be high even if you eat healthy explains the other factors at play.
Why should you take your time browning the mushrooms?
Taking your time browning the mushrooms is the whole trick to this dish. When they first hit the pan, they release a surprising amount of water and look grey and limp, and it is tempting to move on to the next step. Keep them going until the sizzle settles and they turn golden and smell almost meaty, because that is where most of the flavour in the pot comes from.
After that, the pot mostly looks after itself. Barley is far more forgiving than rice, so you can cover it, walk away, and come back to stir now and then. It never gets quite as silky as a classic risotto, although it turns creamy in its own way with a pleasant chew to each grain, and the lemon at the end brightens everything.
Can you use kale instead of spinach?
Chopped kale instead of spinach works well, as long as you give it a couple of extra minutes to soften in the hot barley. A splash of white wine after the barley goes in adds depth, and a handful of frozen peas in the last few minutes makes the pot stretch a little further.
The risotto thickens as it sits, so add a splash of broth or water when you reheat it. Health Canada's food safety tips for leftovers say to eat refrigerated leftovers within 2 to 3 days. For more vegetarian dinners in the same spirit, the cold Mediterranean chickpea salad makes a good packed lunch, and the black bean and sweet potato tacos come together in 30 minutes.
Frequently asked questions
How long does mushroom barley risotto keep?
Leftover mushroom barley risotto should go into the fridge within two hours of cooking, and Health Canada advises eating refrigerated leftovers within 2 to 3 days. It thickens a lot as it sits, so stir in a splash of broth or water while you reheat it, and heat it until it is steaming hot all the way through.
Can you freeze barley risotto?
Barley risotto freezes reasonably well, although the spinach softens further and the texture turns a little thicker. Cool it quickly in shallow containers, freeze it in single portions, and thaw it in the fridge overnight. Reheat it gently with extra broth, then add a squeeze of lemon and some fresh parmesan to bring it back to life.
Is barley gluten-free?
Barley contains gluten, so this risotto is unsuitable for anyone with celiac disease or a gluten sensitivity diagnosed by a doctor. Short-grain arborio rice is the usual gluten-free swap, though it needs constant stirring and less cooking time. Check that your broth is labelled gluten-free as well, since some brands add barley or wheat for flavour.
Can you make this risotto vegan?
Leave out the parmesan, or swap in a plant-based parmesan or a spoonful of nutritional yeast for a similar savoury note. Everything else in the recipe is already plant-based, as long as you use vegetable broth. A drizzle of good olive oil at the end helps replace some of the richness the cheese would have added.
Your next step
If you are trying to bring your cholesterol down or want help building more heart-healthy meals like this into your week, a registered dietitian can create a plan that fits how you actually eat. The Medimap Health Hub has more recipes that look after your heart, and you can find and book a dietitian near you on Medimap.
Disclaimer: This recipe is general information, not medical or dietary advice. If you live with a health condition or follow a prescribed diet, talk to a doctor or registered dietitian about what fits your needs. Cost and nutrition figures are estimates and will vary by store, brand, and portion.