Barley Risotto with Butternut Squash: A Nutritious Twist on a Classic Comfort
Swap rice for fiber-rich grains to create a warm, nutrient-packed one-pot dish.
Barley Risotto with Butternut Squash
Experience a fresh, wholesome approach to comfort food with Barley Risotto with Butternut Squash. This recipe swaps classic Arborio rice for fiber-rich pearled barley, and incorporates tender roasted butternut squash, fragrant herbs, and tangy Parmesan cheese. The result is a creamy, satisfying risotto that highlights both nutrition and flavor—perfect for a hearty vegetarian main course or a delectable side dish.
Why Choose Barley Risotto?
Unlike traditional risotto, which uses short-grained rice for its signature creaminess, barley risotto embraces the nutty flavor and chewy texture of pearled barley. Barley brings a host of nutritional benefits—it’s rich in fiber, vitamins, and minerals—without sacrificing the creamy, luxurious texture risotto lovers crave. Paired with roasted butternut squash, this dish becomes nutritionally robust and visually stunning, making it an ideal dish for fall and winter gatherings or weeknight family dinners.
Ingredients
- 2 1/2 cups peeled, chopped butternut squash
- 2 tablespoons extra-virgin olive oil
- Kosher salt and freshly ground black pepper
- 5 cups low-sodium chicken or vegetable broth
- 1/2 cup chopped yellow onion
- 2 small garlic cloves, finely chopped
- 1 1/2 cups pearled barley
- 3/4 cup dry white wine
- 1 teaspoon fresh thyme, plus extra for garnish
- Zest of 1 lemon
- 3/4 cup grated Parmigiano-Reggiano cheese
Step-by-Step Directions
- Roast the Butternut Squash:
- Preheat your oven to 400°F (200°C).
- Toss the chopped butternut squash with 1 tablespoon olive oil, and season generously with salt and pepper.
- Spread out the squash in a single layer on a parchment-lined baking sheet.
- Roast for 25–30 minutes, turning once halfway through, until the pieces are tender and caramelized at the edges. Set aside.
- Prepare the Broth:
- Meanwhile, pour the broth into a medium saucepan and place over medium-high heat until it comes to a gentle boil; reduce the heat to low and keep warm throughout the cooking process.
- Sauté the Aromatics & Toast the Barley:
- In a large saucepan over medium heat, heat the remaining 1 tablespoon olive oil.
- Add the onion, garlic, 1/2 teaspoon salt, and 1/2 teaspoon pepper.
- Cook, stirring often, until the onion is softened, about 6 minutes.
- Stir in the barley and cook for another 2 minutes, allowing the grains to toast and absorb flavor.
- Add Wine and Initial Flavor:
- Pour in the dry white wine; stir constantly until it’s nearly all absorbed, about 1 minute.
- Add 1/2 cup of the warm broth, thyme, and lemon zest. Stir frequently until the liquid is absorbed.
- Create the Creamy Barley Base:
- Continue adding the remaining broth in 1/2-cup increments, stirring regularly and only adding more once the last addition is mostly absorbed. This process will take around 30 minutes and results in perfectly tender, yet slightly chewy barley.
- Taste the barley to make sure it’s al dente and creamy.
- Finish the Risotto:
- Remove the pan from the heat. Stir in the grated Parmigiano-Reggiano.
- Season to taste with more salt and pepper if needed.
- Gently fold in the roasted butternut squash.
- Garnish with extra thyme. Serve hot and enjoy!
Chef’s Tips & Techniques
- Broth Temperature: Always keep your broth warm during the entire process. Cold broth can slow cooking and hinder creaminess.
- Variations: Substitute squash with other roasted vegetables, such as sweet potato or carrots, for a seasonal twist.
- Cheese Options: While Parmigiano-Reggiano delivers classic flavor, try aged pecorino or a blend of hard cheeses for depth.
- Vegan Option: Skip the cheese or use a plant-based hard cheese; use vegetable broth instead of chicken stock.
- Leftover Revamp: Barley risotto tends to thicken in the fridge; reheat with a splash of broth for restored creaminess.
Nutrition Highlights
| Nutrient | Approximate Value (per serving) |
|---|---|
| Calories | 280 kcal |
| Protein | 9 g |
| Dietary Fiber | 7 g |
| Total Fat | 8 g |
| Sodium | 680 mg |
| Vitamin A | 170% DV |
| Calcium | 25% DV |
These numbers are estimates and can vary based on precise ingredient selection and portion size, but showcase the dish’s balance of fiber, vitamins, and protein alongside moderate fat from olive oil and cheese.
Serving Suggestions
- As a Main Dish: Serve a generous portion topped with extra Parmesan and a sprinkle of fresh herbs. Pair with a crisp green salad dressed in a light vinaigrette.
- As a Side: Accompanies roast chicken, grilled seafood, or plant-based mains beautifully.
- For Entertaining: Present in a ceramic baking dish, garnished with extra roasted squash cubes and thyme sprigs for a rustic, festive table.
Ingredient Swaps and Flavor Boosters
- Swap Barley: Use farro or brown rice for a different texture profile.
- Add Greens: Stir in a handful of baby spinach or kale at the end for color and nutrients.
- Finish with Crunch: Top with toasted pumpkin seeds or pine nuts for added texture and fall flavor.
- Herb Lovers: Try sage, rosemary, or parsley as alternative or additional fresh herbs.
What others are reading
Frequently Asked Questions (FAQs)
Q: Can I make this risotto ahead of time?
A: Yes. Prepare up to the point of adding cheese and squash, then refrigerate. Reheat gently, adding a splash of broth before folding in cheese and squash to restore creaminess.
Q: Is this recipe suitable for vegans?
A: Absolutely. Use a plant-based broth and substitute vegan Parmesan-style cheese or omit the cheese entirely for a creamy, plant-based meal.
Q: Can I freeze barley risotto?
A: While freezing is possible, the texture may change slightly and become softer upon thawing. Best results come from making fresh or storing short-term in the refrigerator for up to 3 days.
Q: Is pearled barley gluten-free?
A: No, barley contains gluten. Those with celiac disease or gluten sensitivity should substitute with naturally gluten-free grains like arborio rice or brown rice.
Q: What type of wine is best?
A: A dry white wine, such as Sauvignon Blanc or Pinot Grigio, complements the creamy, savory flavor of the risotto and enhances the squash’s natural sweetness.
Troubleshooting & Expert Advice
- Risotto too thick? Stir in warm broth, a little at a time, until the desired creamy consistency returns.
- Bland flavor? Add more Parmigiano-Reggiano, lemon zest, or a finishing drizzle of high-quality olive oil.
- Undercooked barley? Continue to add broth and cook in small increments until soft but chewy.
- Need more protein? Top with roasted chickpeas or serve alongside grilled chicken or tofu.
Storage & Leftovers
- Refrigeration: Store cooled leftovers in an airtight container in the fridge for up to 3 days.
- Reheating: Reheat gently on the stove or microwave, stirring in a splash of broth or water to revive creaminess.
- Freezing: For best texture, avoid freezing, as barley risotto can become mushy when thawed.
Final Thoughts
This Barley Risotto with Butternut Squash offers a delightful blend of nutrition, warmth, and elegant flavor, transforming everyday ingredients into a memorable dish. Whether you crave a meatless main or a vibrant, crowd-pleasing side, this recipe delivers wholesome satisfaction for any occasion.
References
- https://www.countryliving.com/food-drinks/recipes/a3472/barley-risotto-butternut-squash-recipe-clv1010/
- https://www.hauteandhealthyliving.com/butternut-squash-barley-risotto/
- https://www.tangledupinfood.com/index.php/baked-barley-risotto-with-butternut-squash
- https://countryfoods.iga.com/Recipes/Print/344/Barley_Risotto_with_Butternut_Squash_and_Kale/
- https://www.onlinecookingschool.com/courses/barley-risotto-with-butternut-squash
- https://www.countryliving.com/food-drinks/g2701/butternut-squash-recipes/
- https://www.williams-sonoma.com/recipe/butternut-squash-barley-risotto.html
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