4 Servings. Option to make vegetarian with substitution of vegetable broth.

Ingredients

  • 2 tbs organic cold-pressed olive oil
  • 3 large leeks, chopped
  • 8 oz crimini, white button, or portabella mushrooms, sliced
  • 1 cup uncooked pearl barley
  • 1 tsp Himalayan salt
  • 1/4 tsp freshly ground black pepper
  • 28 oz of organic bone broth (chicken or beef) or vegetable broth
  • 2 tbs fresh flat-leaf parsley, chopped

Instructions

  1. In a large saucepan, heat olive oil over medium flame.
  2. Add leeks and cook for 20 minutes (stir occasionally) until they are tender and golden.
  3. Stir in mushrooms and cook for 5 minutes until tender.
  4. Add barley, salt, and pepper, stir well for 1 minute.
  5. Add broth and bring to a boil.
  6. Cover, reduce flame to a simmer for 30 minutes, stirring occasionally to prevent sticking.
  7. Uncover and cook 5 minutes or until liquid is absorbed. Stir in parsley.
  8. Serve hot. Optional: top with grated, aged parmigiano-reggiano cheese.

Notes

Risotto is an easy, creamy dish primarily made with arborio rice. In this recipe, whole grain barley is used. Whole grain barley is an excellent source of dietary fiber. When digested, short-chain fatty acids are made, which are then used as fuel for cells of the liver and skeletal muscle. Also, when barley is broken down in the gut, it is used as a PREbiotic: fuel for PRObiotics (good bacteria). Leeks are also broken down into prebiotics, making this recipe a prebiotic powerhouse! Both barley and mushrooms are great sources for selenium, a trace mineral, that helps to recycle vitamin C in the body increasing antioxidant function and also maintains thyroid function. Healthy fats found in bone broth and organic cold-pressed olive oil help the body to absorb fat soluble vitamins (D, E, K, A) found in mushrooms, leeks, and parsley. Enjoy this recipe with a salad with dark, leafy greens and fresh, bright produce.

Adapted from Cooking Light’s Barley Risotto with Caramelized Leeks and Mushrooms

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