Vegan Pearl Barley Risotto Recipe
This vegetarian pearl barley risotto recipe is perfect for Spring! Filled with seasonal vegetables, including asparagus, spring greens and peas, and then flavored with a little white wine, parmesan and chives, this risotto recipe is full of flavour! Pearl barley risotto is a great alternative to traditional risotto that is wonderfully light while being highly nutritious.
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Ever since I made my Winter Vegetable Soup with Barley and Parmesan in January I’ve been thinking of ways I can incorporate more pearl barley recipes into my life. This wonderfully nutty and nutritious little grain is full of flavour and nutritious good stuff; it’s worth trying to eat it a little more regularly.
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Pearl barley is a fantastic source of fibre and protein. This means the body digests it slowly and keeps you feeling fuller for longer! Plus its nutty flavour and slightly chewy texture make it a welcome change from the typical rice and quinoa grains we so often see in our meals these days.
On top of all of that SPRING IS OFFICIALLY HERE! And with it comes an abundance of fresh green veggies to celebrate the warmth and sunshine. To me, nothing screams Spring like asparagus. In this risotto recipe, the asparagus is added towards the end of cooking, giving it an al dente texture and retaining its delicate
. Mixed with some leafy spring greens and peas this pearl barley risotto is fresh and vibrant and perfect for the warmer weather!
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While pearl barley is not quite as healthy as hulled barley due to the fibre containing bran being removed during processing, pearl barley still packs in lots of nutrition. It still provides us with some fibre, which is important for a healthy gut, as well as iron and thiamine. We need iron for the production of haemoglobin in our blood cells, while thiamine is required for releasing energy from the carbohydrates in our diet.
Peas are another ingredient in this recipe that are a good source of thiamine. Peas also provide us with vitamin C, a vitamin with antioxidant properties that is required for the production of collagen in the body.
Spring greens are an excellent source of vitamin K, a micronutrient essential for normal blood clotting. They also contain vitamin C and iron.
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The asparagus provides is with a range of nutrients, notably folate and vitamin K. Folate is required, along with vitamin B12, for the production of red blood cells. It is also needed for normal cell division and structure of the nervous system. Vitamin K is essential for normal blood clotting.
Parmesan – Use fresh parmesan that hasn’t been pre-grated for the best flavour. You could also use grana padano for a similar flavour. If you want to keep this recipe vegan, omit the parmesan or add in nutritional yeast to taste.
Chives – Chives compliment the flavours of the leeks well in this recipe. If you can’t get chives you can omit them.
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Pearl Barley – Pearl barley is the star ingredient in this recipe! It provides a delicate nutty flavour and has a somewhat chewy texture. I have used the pearled variety, but you could use hulled/pot barley instead. If you do, you will need to soak the pot barley overnight and it may take a little longer to cook.
Leek – Leeks add a wonderfully delicate flavour to the base of this pearled barley risotto. You could substitute for one white onion if you can’t get leeks.
Asparagus – I’ve used standard green asparagus in this recipe, but the purple or white varieties would also work. While there’s nothing else quite like asparagus out there, if you were looking for a substitute for asparagus, try tender stem broccoli or green beans.
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Peas – I always have a bag of frozen peas in the freezer, but fresh peas work just as well. If you don’t have peas, edamame beans would also work!
Spring greens – Substitutes for spring greens would include cabbage or kale. Collard greens would also work if you are in the US.
White wine – You definitely don’t have to use wine if you don’t want to or you don’t have any. Wine adds depth of flavour, but this barley risotto still tastes delicious without it.
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Transfer the pearl barley risotto to a saucepan or casserole pot with a few tablespoons of water. Heat on a medium heat for approximately 5 minutes, stirring regularly, until the risotto is piping hot all the way through.
Alternatively, you could reheat the pearl barley risotto using a microwave. Microwave for approximately 3 minutes, stirring halfway through, until the risotto is piping hot. Cooking time will vary depending on the power of your microwave.
Once the risotto has cooled to room temperature, transfer it to a freezer-safe container, where it can be stored for up to three months.
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To defrost, transfer the container from the freezer to the fridge and leave it to thaw – this can take up to 24 hours. Alternatively, you can use the defrost setting on your microwave.
This pearl barley risotto is substantial enough on its own. However, you could pair it with a protein of your choice, such as roasted chicken, salmon or cod. Otherwise, a simple green salad would also work!
Pot barley has been processed only so the outer husk is removed, but the bran layer remains intact. Pearl barley has been processed further to remove the bran layer. Pot barley is more nutritious due to having an intact bran layer, but requires soaking and takes longer to cook. While pearl barley is less nutritious but quicker to cook.
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This simple pearl barley risotto is full of fresh Spring vegetables and flavours! It is easy to throw together and doesn’t require a lot of elbow grease, plus is lighter than the rice version – what’s not to love!
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