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Barley Risotto With Cauliflower and Red Wine















Low Cholesterol, Trans-fat Free, High Fiber


7 cups stock
vegetable or chicken, more as needed
1 x salt
to taste
1 ½ tablespoons olive oil
or canola oil
2 small shallots
finely chopped
3 cloves garlic
or to taste, minced
1 ½ cups pearl barley
1 medium -
cauliflower, separated into small florets or sliced 1/2 inch thick
1 cup red wine
plus 2 tablespoons
4 tablespoons parsley leaves
freshly chopped, flat-leaf
cup Parmesan cheese
1 x black pepper
to taste


Bring the stock to a simmer in a medium saucepan.

Heat the oil over medium heat in a large saucepan or nonstick skillet.

Stir in the onion.

Cook, stirring, until the onion begins to soften, 3 to 4 minutes.

Stir in the garlic, cauliflower and barley.

Cook, stirring, for 2 to 3 minutes, until the grains of barley are separate and starting to crackle.

Stir in the red wine and cook, stirring, until there is no more wine visible in the pan.

Add enough of the simmering stock to just cover the barley.

The stock should bubble slowly.

Cook, stirring often, until it is just about absorbed.

Add more stock and continue to cook in this pace.

Adding more stock when the barley is almost dry, until the barley is tender but still chewy.

It takes about 50 to 60 minutes.

Taste and add salt if necessary.

Add another ladleful of stock to the barley at the end.

Stir in the parsley and Parmesan, and remove from the heat.

Season with salt and pepper if desired.

Serve hot.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 345g (12.2 oz)
Amount per Serving
Calories 33624% of calories from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 2g 12%
Trans Fat 0g
Cholesterol 13mg 4%
Sodium 492mg 20%
Total Carbohydrate 17g 17%
Dietary Fiber 8g 32%
Sugars g
Protein 29g
Vitamin A 4% Vitamin C 8%
Calcium 10% Iron 12%
* based on a 2,000 calorie diet How is this calculated?


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