1/1 Photo of Butternut Squash and Barley Risotto
C & D's Mommy's Note:
Typically, risottos are made of refined rice known as Aborio. By using barley instead, you get tons of heart healthy benefits! Barley is a cholesterol lowering soluble fibre. (recipe found on the heart and stroke foundation of Canada website)
My Private Note
Units: US | Metric
- 2 1/2 cups low sodium vegetable broth or 2 1/2 cups low sodium chicken broth
- 2 teaspoons olive oil
- 1/2 cup onion, chopped
- 1 cup butternut squash, diced into small pieces
- 1/3 cup pearl barley
- 1 tablespoon fresh sage, chopped or 1/2 teaspoon dried sage
- 3 tablespoons parmesan cheese (the shaker kind is fine)
- 2 tablespoons fresh parsley, chopped
- salt and pepper
- 1In a small saucepan, bring the broth to a boil. Cover, and reduce heat to low.
- 2Heat oil in a medium sized pot over medium heat.
- 3Add onion and sauté until tender.
- 4Add squash and sauté for another 3 minutes. Add barley and stir for 2 more minutes.
- 5Add 1/2 cup of the boiled broth, and chopped sage. Simmer, stirring often until broth is absorbed, about 5 minutes.
- 6Add remaining broth slowly, about 1/3 cup at a time, allowing it to be absorbed each time.
- 7Cook barley until tender but still firm, about 35-40 minutes.
- 8Remove from heat and stir in parmesan cheese and parsley. Season with salt and pepper to taste.
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Nutritional Facts for Butternut Squash and Barley Risotto
Serving Size: 1 (160 g)
Servings Per Recipe: 2
- Amount Per Serving
- % Daily Value
- Calories 242.1
- Calories from Fat 65
- Total Fat 7.2 g
- Saturated Fat 2.1 g
- Cholesterol 6.6 mg
- Sodium 124.0 mg
- Total Carbohydrate 39.2 g
- Dietary Fiber 7.6 g
- Sugars 3.6 g
- Protein 7.4 g
The following items or measurements are not included:
low sodium vegetable broth