Vegan Mushroom Barley Risotto: A Delicious and Nutritious Recipe

Barley is a powerhouse grain, packed with vitamins, minerals, and a high content of dietary fiber. Its low glycemic index of 25 makes it an excellent choice for those seeking to manage their blood sugar levels. Furthermore, barley is a rich source of soluble fiber, which forms a gel-like substance during digestion, aiding in digestion and promoting a feeling of fullness. Due to its slow movement through the digestive tract, barley releases glucose into the bloodstream gradually.

For a delicious and healthy twist, try making risotto with barley.

Recipe: Pearl Barley Risotto

Servings: 4


  • 1 tablespoon of olive oil

  • 1 cup (225g) of pearl barley

  • 2 ¼ cups (550ml) of water

  • 1 onion, finely diced

  • 2 cloves of garlic, finely chopped

  • 3-4 bay leaves (or other herbs such as sage, basil or oregano)

  • 4-5 shiitake mushrooms

  • 4-5 regular mushrooms

  • ¼ teaspoon of salt and pepper


  1. Heat the oil in a pan over medium heat.

  2. Add the onion, garlic, bay leaves, and mushrooms. Cook for 5-10 minutes or until softened.

  3. Add the pearl barley and stir to coat with the oil.

  4. Pour in the water and bring to a boil.

  5. Reduce heat to low and cover the pan with a lid. Cook for 40 minutes to 1 hour, or until the barley is tender.

  6. Season with salt and pepper to taste.

  7. Serve the risotto with salad leaves and pumpkin seeds sprinkled over the top, and a good drizzle of balsamic vinegar.

  8. Optional: To make a creamier risotto, sprinkle nutritional yeast on top.

Enjoy your delicious and nutritious pearl barley risotto!


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