2Food > Barley Risotto with Kale and Butternut Squash

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Barley Risotto with Kale and Butternut Squash

What you need

1 cup barley
1 tablespoon butter
1 small butternut squash, peeled and cut into ½-inch cubes (about 3 cups)
½ cup dry white wine
1 large clove garlic, minced
2 ½ cups finely chopped kale
3 tablespoons olive oil, divided
salt and pepper
4- 4 ½ cups vegetable (or chicken) stock

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How to do it

1. Preheat the oven to 375F degrees.

2. Place the butternut squash on a large rimmed baking sheet and drizzle with 2 tablespoons of olive oil and a pinch of salt and pepper. Toss squash to coat evenly and roast in preheated oven for 25-30 minutes, turning pan and rotating squash once or twice so it evenly browns.

3. Remove from oven. Meanwhile, heat chicken or vegetable stock in a small sauce pan and bring to a simmer. Turn to low and keep stock warm.Over medium heat, add remaining 1 tablespoon of olive oil and butter to a large heavy bottomed stock pot.

4. Add onion and saute 10-12 minutes until soft and golden.

5. Add minced garlic and barley. Stir for 1 minute until garlic is fragrant and barley is glossy and coated in butter and oil. Turn the heat to medium-high and add white wine. Stir and let the wine evaporate. Use a lade and begin adding the stock about cup at a time, stirring after each addition. When the stock is just about evaporated, add more. The barley shouldnt be soupy or dry. Play with the heat and keep it between medium and medium-high and stir frequently. Begin tasting the barley about 25 minutes after you initially add it. In the end you want the barley to be tender but still have a tiny bit of crunch; this could take as long as 35-40 minutes. You might use all the stock but might notkeep extra on hand just to be safe! Stir in the kale and parmesan and let season the risotto with salt and pepper. If risotto gets too thick, stir in additional 1/4 cup stock if needed (a few tablespoons at a time) until you have desired consistency.

6. Serve warm topped with butternut squash.

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Nutrition

Calories
464.24cal ( 23.21% of daily need)
Fat
14.98g ( 23.04% of daily need)
Saturated Fat
3.55g ( 22.17% of daily need)
Carbohydrates
73.95g ( 24.65% of daily need)
Sugar
13.78g ( 15.31% of daily need)
Cholesterol
7.53mg ( 2.51% of daily need)
Sodium
4479.55mg ( 194.76% of daily need)
Alcohol
3.09g ( 17.17% of daily need)
Protein
9.51g ( 19.01% of daily need)
Vitamin A
26464.69IU ( 529.29% of daily need)
Vitamin K
304.91µg ( 290.39% of daily need)
Vitamin C
89.86mg ( 108.92% of daily need)
Manganese
1.6mg ( 79.83% of daily need)
Copper
1mg ( 49.77% of daily need)
Fiber
11.72g ( 46.9% of daily need)
Magnesium
147.87mg ( 36.97% of daily need)
Vitamin B1
0.53mg ( 35.59% of daily need)
Potassium
1098.82mg ( 31.39% of daily need)
Vitamin E
4.55mg ( 30.34% of daily need)
Vitamin B6
0.57mg ( 28.64% of daily need)
Selenium
18.83µg ( 26.9% of daily need)
Vitamin B3
4.83mg ( 24.13% of daily need)
Phosphorus
229.23mg ( 22.92% of daily need)
Iron
3.74mg ( 20.77% of daily need)
Folate
72.77µg ( 18.19% of daily need)
Calcium
173.12mg ( 17.31% of daily need)
Vitamin B2
0.23mg ( 13.5% of daily need)
Zinc
1.84mg ( 12.26% of daily need)
Vitamin B5
0.94mg ( 9.4% of daily need)

Breakdown

Proteins
8.11%
Fat
28.76%
Carbs
63.13%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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