OK, so I haven’t tried every wild mushroom risotto in the whole entire world–but I am pretty sure this healthy and simple recipe from Eating Well magazine would rate right up there among the top. I can see using this recipe throughout the year–but am especially excited to be tasting the rich and earthy flavors now as the leaves are starting to turn. I love this recipe for the clever use of fiber-rich barley instead of the more traditional arborio rice.
6 cups vegetable or mushroom broth
1 1/2 cups water
2 tablespoons extra-virgin olive oil
1 small onion, minced
2 cloves garlic, minced
3 cups mixed wild mushrooms, coarsely chopped
1 1/2 cups pearl barley, rinsed
1/2 cup red wine
6 cups baby arugula
1/3 cup freshly grated Parmesan cheese
1 tablespoon butter
2 teaspoons balsamic vinegar
Freshly ground pepper, to taste
1. Bring broth and water to a simmer in a large saucepan. Adjust heat to maintain a steady simmer.
2. Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic and cook, stirring, until the onion is translucent, about 2 minutes. Add mushrooms and cook, stirring, until they begin to release their juices, 2 to 3 minutes.
3. Add barley and cook, stirring, for 1 minute. Add wine and simmer, stirring, until most of the liquid has evaporated, about 1 minute more. Reduce heat to medium.
4. Add 1/2 cup hot broth to the barley and cook, stirring, until most of the liquid has been absorbed. Continue adding 1/2 cup hot broth at a time and stirring until the liquid has been absorbed after each addition, adjusting the heat to maintain a gentle simmer, until the barley is tender and creamy but still somewhat firm, 35 to 45 minutes. (You might not use all the broth.)
5. Stir in arugula and cook, stirring, until it is wilted, about 1 minute. Remove from the heat. Stir in cheese, butter and vinegar. Season with pepper.
Makes 6 servings.
Per serving: 321 calories; 9 g fat (3 g saturated fat, 4g mono unsaturated fat); 9 mg cholesterol; 48 g carbohydrates; 9 g protein; 10 g fiber; 543 mg sodium; 373 mg potassium
Nutrition bonus: Selenium (32% daily value), Vitamin A (30% dv), Magnesium (14% dv), excellent source of beta-glucan.
Exchanges: 2 1/2 starch, 1 vegetable, 2 fat.
Carbohydrate servings: 3.
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