Risotto-Style Barley with (Winter) Citrus and Arugula
Finding tasty barley menu ideas is a challenge for many cooks. This creamy, risotto-style recipe is a good choice during the winter or all year long, whether as a hearty, meatless main dish or as a complement to roasts or other meat dishes.
Makes: 4 to 6 servings
- 3 tablespoons extra-virgin olive oil
- 1 large yellow onion, chopped
- 1 or 2 shallots, chopped, optional
- 3 cloves garlic, chopped
- 1 teaspoon fine-grain sea salt
- 2 cups lightly pearled barley
- 1 cup good dry white wine
- 6 cups water, approximate
- 1 orange (grated zest, segments and any juices)
- Grated zest of 1 lemon
- ½ cup freshly grated Parmesan cheese, non-dairy cheese product or flavored tofu
- ½ cup crème fraiche, sour cream, or non-dairy creamer, as desired
- 2 handfuls arugula (about 2 cups), coarsely chopped
- ½ cup chopped toasted walnuts
- Heat the oil medium-hot in a large, heavy saucepan. Add the onion, shallots, garlic, and salt and sauté, stirring steadily, until the onion begins to soften, about 4 minutes.
- Stir in the barley, coating it to a nice sheen. Add the wine and simmer until some liquid is absorbed, 3 to 4 minutes. Adjust the heat to maintain a gentle, active simmer. (A flame tamer will diffuse the heat and help avoid hot spots and scorching.)
- In increments, 1 cup at a time, add the water, letting the barley absorb most of the liquid between additions. Stir regularly to avoid scorching. The barley is cooked when it is only slightly chewy. Not all the liquid must be absorbed; some prefer this dish a little “brothy.”
- Meanwhile, grate the zest of the orange. Peel and segment the fruit. Cut the segments in half, reserving any juice. When the barley is tender, stir in the orange zest, fruit and juice, the lemon zest, cheese and crème fraiche (or alternative). Adjust the seasoning to taste. Stir in the arugula. Just before serving, top each serving with toasted nuts.
Nutrition information per serving (based on 6): 481 calories, 13 grams protein, 60 grams carbohydrates, 4 grams sugar, 20 grams fat, 13 milligrams cholesterol, 443 milligrams sodium, 12 grams dietary fiber.
Source: Super Natural Cooking: Five Ways to Incorporate Whole and Natural Ingredients Into Your Cooking, by Heidi Swanson For more nutrition information please contact Kris Bonham, RDN at firstname.lastname@example.org
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