Description
Instead of white arborio rice, I'm making a risotto inspired dish using barley instead. Being a whole grain, barley is much higher in fiber, vitamins, minerals, and protein compared to standard white rice.
This barlotto is also vegetarian (depending on your broth), dairy free, and stirring free. What does that mean? It means you won't have to labor over a pot of risotto, stirring continuously for an hour. Instead, you use your slow cooker to make the barley creamy.
Just check back after work, and you're good to go for this side dish! For another risotto hybrid dish, check out my Butternut Squash RisOATto or Brown Rice Congee Base.
This barlotto is also vegetarian (depending on your broth), dairy free, and stirring free. What does that mean? It means you won't have to labor over a pot of risotto, stirring continuously for an hour. Instead, you use your slow cooker to make the barley creamy.
Just check back after work, and you're good to go for this side dish! For another risotto hybrid dish, check out my Butternut Squash RisOATto or Brown Rice Congee Base.
Time
Prep Time:
5 minutes
Rest Time:
8 hours
Cook Time:
8 hours
Total Time:
16 hours
5 minutes
Cost
Total Cost:
Cost per Serving:
$0.33
Ingredients
Serving(s)
- 1 lb Barley
- 3 cup Broth
- 2 tbsp Nutritional yeast
- 1 tsp Black pepper, ground
Instructions
Cook Mode Off: Prevents screen dimming
- The night before, soak your barley in 5 cups (1,200 g) water with 1 tbsp (18 g) salt. Cover, and refrigerate overnight
- In the morning, discard the soaking liquid. Add the soaked barley to a slow cooker with broth, nutritional yeast, and black pepper
- Cover and cook on low for 4-8 hours, stirring occasionally
Notes
- Alternatively, instead of broth, you can use 1 tbsp (18 g) better than bouillon, 1 tbsp (12 g) bouillon powder, or 3 pieces (12 g) of bouillon cubes, plus the same amount (3 cups, 720 g) of water
- The longer you cook it, the creamier the barley will be, but the more it will stick to the inside of the slow cooker. 4 hours and it will be a little bit creamy, slightly dry, and will stick minimally. 8 hours and it will be very creamy and rich, but a lot will be stuck to the sides of the pot
Nutrition Facts
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Servings: 9
Serving Size: ~1 cup cooked (180 g)
Calories: 199
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Total Fat: 1.2g (2%
2 % of Daily Value (78 g)
)
Saturated Fat: 0.3g (2%
2 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.3g
Monounsaturated Fat: 0.2g
Cholesterol: 3mg (1%
1 % of Daily Value (300 mg)
)
Sodium: 174mg (8%
8 % of Daily Value (2300 mg)
)
Total Carbohydrate: 40.4g (15%
15 % of Daily Value (275 g)
)
Fiber: 8.2g (29%
29 % of Daily Value (28 g)
)
Net Carbs: 32.2g
Total Sugar: 1.0g
Protein: 8.2g (16%
16 % of Daily Value (50 g)
)
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Vitamin B12: 4.36mcg (182%
182 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 31mg (2%
2 % of Daily Value (1300 mg)
)
Iron: 1.76mg (10%
10 % of Daily Value (18 mg)
)
Magnesium: 46mg (11%
11 % of Daily Value (420 mg)
)
Potassium: 271mg (6%
6 % of Daily Value (4700 mg)
)
:
:
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:
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34.1
:
13.8
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:
9.4
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Sources of Inspiration
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