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Using pearl barley as the base for a risotto instead of arborio makes a delicious alternative. This vegan friendly risotto is naturally gluten free with lots of flavour and brilliant eaten cold the next day. If there’s just two of you there’ll be loads for leftovers in the week.
What’s in the recipe?
Pearl Barley-This is a grain that can be either cooked from raw or soaked overnight. If you know you’re cooking this in the evening, soak in the day, drain then add to the pot just as instructed. It will take less time to cook if it’s been soaked.
Vegetables-I’ve used courgette, tomatoes and peppers, sliced into small pieces as it works with the grains if they’re slightly smaller. If you roast the vegetables on a tray with the herbs and olive oil, it gives a delicious flavour instead of adding to the pot. If you’re unable to roast them, simply add the vegetables to the pot after frying the onion and garlic, sizzle for a few minutes then add the grains and white wine.
White Wine- I get asked if you can replace the wine, however having made risotto without it, can confirm it doesn’t create the same flavour. It’s really difficult to find a good substitute so find a nice white wine (vegan friendly if you’re vg) and enjoy. You don’t have to spend much on a bottle
Cooking Tips
Pear Barley-When cooking this grain, you can soak them for a few hours beforehand if you want to, however it isn’t essential to this recipe. If you do soak them, it will reduce the cooking time from about 40 minutes to 25 minutes.
White wine-I think the wine is a really essential ingredient for a good risotto, pour it into the pot before adding the stock, so it absorbs into the pearl barley. That way it’ll cook off the alcohol but retain the flavour.
Roasting the veg-I think adding the vegetables to the oven gives a delicious caramelised flavour. If you chop them up into fairly small pieces it also really helps it work with the grains without being too bit to take a big bite.
Slow and low-With a risotto the trick is tonot rush but instead simmer and stir slowly. This will allow all the delicious flavours to marry each other and turn into a pot of comfort food.
Add my pepper and garlic oil to each bowl.Find the recipe justHERE. It’s a paste recipe, almost like harissa, so add a drizzle of the oil made from the paste to each bowl, it’s delicious!
Pearl Barley Vegetable Risotto
Using pearl barley instead of arborio to make this delicious vegetable risotto. It's vegan friendly with lots of flavour and brilliant eaten cold the next day. If there's just two of you there'll be loads for leftovers in the week.
Prep Time 5 minutes mins
Cook Time 44 minutes mins
Ingredients
- For the roasting tray:
- vine of tomatoes about 250g
- 1 courgette diced
- 1 pepper diced
- Generous pinch of salt pepper, smoked paprika and thyme
- For the pot:
- 1 Knob of vegan butter 2 tbsp
- 5 cloves garlic
- 1 large shallot or red onion
- 250 g Pearl barley
- 200 ml white wine
- 1.2 l Boiling water + stock cub
- 1 tsp dried thyme
- 1 tsp salt
- Generous serving of cracked black pepper to own preference
- 1 tsp fresh parsley or dried
Instructions
Pop the oven on to 200°C and add all of the veg to a roasting tray, add the seasoning with a drizzle of olive oil and toss, then pop in the oven and leave for 30 mins
Place the large pot on a medium heat, add the vegan butter and the diced shallot and fry for 4 minutes before adding the finely chopped garlic cloves
After a few minutes add the Pearl barley and toast before pouring in the white wine and allow to simmer and soak
Once soaked up, add the dried thyme and vegetable stock a cup full at a time until each batch has been absorbed
Once you’ve added all of the stock, add the salt and pepper, pop a lid on top and leave to simmer on a medium heat for a further 15 minutes or so
After around 30 minutes once the veg has cooked, the risotto should be about fully absorbed, add the roasted veg to the pot, mashing in the delicious tomato juices
Once the Pearl barley has softened and cooked, serve up with fresh chopped parsley (or dried) another pinch of salt and pepper and enjoy!
Notes
•Flora vegan butter is great
•A good drizzle of extra virgin olive oil to top each dish is also great!
•If you want an extra kick add my garlic and pepper paste oil to each dish also!
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FAQs
Additional pearl barley health benefits include twice the calcium and fibre than rice and about 30 percent fewer calories. Barley also has a better sodium level than rice, while in protein and fat content, the two are almost equivalent.
Can you use lentils in place of barley? ›
Most souls with barley involve some sort of hearty grain, so anything of similar size could work, from James McLeod's suggestions to things like buckwheat or even quinoa. If the soup cooks long enough for the barley to break down and thicken the soup, you might consider something like lentils.
Should you rinse pearl barley after cooking? ›
Alternatively, if you want to serve the pearl barley cold, perhaps in a salad, it's a good idea to cool it down as quickly as possible after cooking. You can do this by spreading it out on a large tray or rinsing it in a sieve under running cold water.
How long do you cook pearl barley for? ›
How to cook barley. Pot or pearl barley can be used to bulk up soups and stews, or made into a salad for a substantial main meal, or it can be used in place of arborio rice in risotto. Pearl barley cooks to al dente in boiling, salted water in around 25 minutes, or around 40 minutes at a low simmer.
Is pearl barley good for your gut? ›
Barley's fiber content helps prevent constipation and promote regularity for a healthy digestive tract. Eating fiber-rich foods such as barley may also contribute to weight loss. This is because it functions as a “bulking agent” in the digestive system, making a person feel fuller for longer.
Is risotto good for your gut? ›
Risotto has an adequate amount of fibre that aids in the proper functioning of the digestive tract and regulates bowel function. It also helps treat common digestive issues such as constipation and diarrhoea.
Are lentils and pearl barley good for you? ›
Good to Know
This combo packs some serious nutrition, harnessing the power of lentils and pearl barley. They are a source of protein, low in fat, high in fibre and will satisfy your taste buds.
Which is healthier quinoa or barley? ›
Nutritional Value
Barley is a good source of iron, niacin, and vitamin B6, and supplies an adequate source of magnesium, phosphorus, potassium, and zinc. It also easily wins out in fiber content, providing both soluble and insoluble fiber, with one serving providing 8 grams, compared to quinoa's 3.
Why do you soak barley before cooking? ›
For hulled barley only, soak the dry grains.
Leave it alone for a few hours or overnight. This is an optional step but does help the cooking water to penetrate the grains better. (Skip this step if using pearl barley).
What happens if you don't soak pearl barley? ›
Polished (Pearled) Barley
The grains that weren't soaked overnight (at left) retained their bright beige color, while the soaked ones (center and right) turned gray but cooked more quickly.
Yield: 1 cup of dried barley yields about 3.5 cups of cooked barley. Single serving: For a single serving use ¼ cup of barley and ¾ cup of liquid. Bring to a boil, cover, and simmer until liquid is absorbed. Storage: Store uncooked barley in the pantry for up to 6 months.
How long does pearl barley last once opened? ›
Pearled barley is recommended for long-term food storage. Storage – If unopened, optimum shelf life is 8 years. If opened will last 18 months.
What happens if you don't rinse barley before cooking? ›
Barley must be rinsed to remove any dust, dirt and debris just like you would with lentils for example. Preboiling removes any toxic substances that may be lurking on the barley and stops you from getting any of it.
Should you rinse pearl barley before cooking? ›
As with most grains, it is a good idea to rinse pearl barley before cooking with it — particularly if adding straight to a soup or a stew. Cooking can be accelerated by using a pressure cooker. But the most common method is to add the grains straight to a broth or stew.
What is the difference between barley and pearl barley? ›
Hulled barley, considered a whole grain, has had just the indigestible outer husk removed. It's darker in color and has a little bit of a sheen. Pearled barley, also called pearl barley, is not a whole grain and isn't as nutritious. It has lost its outer husk and its bran layer, and it has been polished.
Is barley risotto better than rice? ›
Barley is richer in fibers, proteins, B complex vitamins, magnesium, potassium, iron. It has a lower glycemic index, is higher in carbohydrates, and is almost 3 times higher in calories. Compared to barley, rice is richer in folate. Overall, barley has a better nutritional profile compared to rice.
Is risotto rice healthier than normal rice? ›
The carbohydrate content of white rice and the types of rice used in risotto is similar, at about 37 grams per quarter cup serving. However, Arborio rice and other types of rice used in risotto are a higher source of fiber, with 2 grams per serving compared to 0.6 grams per serving in white rice.
Is pearled barley still healthy? ›
Pearled barley technically doesn't count as a whole grain, because both the hull and the seed kernel's outer coating (bran) are removed during processing. However, the beta glucans are found in the main part of the kernel (endosperm), so pearled barley is still a healthy choice.
Is pearl barley healthier than Arborio rice? ›
Pearl barley is highly nutritious and has a neutral cereal taste, per Great British Chefs. So, swapping out your arborio for barley for your next risotto night won't just be healthier, but a little tastier too.
