Creamy Butternut Squash Barley Risotto
Experience a heart-healthy twist on traditional risotto with our Creamy Butternut Squash Barley Risotto. This dish harnesses the nutty flavor and chewy texture of pearl barley, providing a delightful alternative to refined rice. Infused with the sweetness of roasted butternut squash and aromatic sage, this wholesome meal is not only satisfying but also packed with cholesterol-lowering soluble fiber. Ideal for a cozy weeknight dinner or a nutritious meal prep option, this risotto is balanced with a sprinkle of parmesan and fresh parsley, ensuring each bite is rich and delicious. Warm and comforting, this dish is sure to become a favorite in your kitchen.
2
Servings
225
Calories
10
Ingredients
Ingredients
low sodium vegetable broth or low sodium chicken broth
2 1/2 cups (warmed)
olive oil
2 teaspoons (for sautéing)
onion
1/2 cup (chopped)
butternut squash
1 cup (diced into small pieces)
pearl barley
1/3 cup (uncooked)
fresh sage
1 tablespoon (chopped (or 1/2 teaspoon dried sage))
parmesan cheese
3 tablespoons (grated or shaker kind)
fresh parsley
2 tablespoons (chopped)
salt
to taste (for seasoning)
black pepper
to taste (for seasoning)
Instructions
1
In a small saucepan, bring the low sodium vegetable or chicken broth to a rolling boil. Once boiling, cover and reduce heat to a low simmer to keep warm.
2
In a medium-sized pot, heat the olive oil over medium heat. Add the chopped onion and sauté until softened and translucent, about 4-5 minutes.
3
Stir in the diced butternut squash and continue to sauté for an additional 3 minutes, allowing the squash to start becoming tender.
4
Add the pearl barley to the pot and stir well, cooking for another 2 minutes to enhance the flavors.
5
Pour in 1/2 cup of the warmed broth and add the chopped sage. Stir frequently, allowing the barley to absorb the liquid completely, which should take around 5 minutes.
6
Gradually add the remaining broth, about 1/3 cup at a time, stirring continuously until each addition is absorbed before pouring in more.
7
Continue cooking the barley for about 35-40 minutes, or until it's tender yet still has a slight bite to it.
8
Once the barley is cooked, remove the pot from heat and stir in the parmesan cheese and fresh parsley. Adjust seasoning with salt and pepper to taste.
9
Serve warm and enjoy this creamy, comforting risotto.
Nutrition Information
5g
Fat
37.5g
Carbs
7.5g
Protein
5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Creamy Butternut Squash Barley Risotto?
It is a heart-healthy twist on traditional risotto that uses pearl barley instead of refined rice, infused with roasted butternut squash and aromatic sage.
How many servings does this recipe yield?
This recipe is designed to serve 2 people.
What are the primary nutritional benefits of this dish?
This risotto is heart-healthy and packed with cholesterol-lowering soluble fiber from the pearl barley.
What type of barley should I use?
The recipe calls for 1/3 cup of uncooked pearl barley.
How many calories are in one serving?
Each serving contains approximately 225 calories.
Can I use chicken broth instead of vegetable broth?
Yes, you can use either low sodium vegetable broth or low sodium chicken broth.
How long does it take to cook the barley until tender?
The barley typically takes about 35 to 40 minutes of cooking to become tender yet retain a slight bite.
What is the fat content per serving?
Each serving contains 5 grams of fat.
Is this recipe considered vegetarian?
Yes, provided you use vegetable broth and a vegetarian-friendly parmesan cheese.
How much fiber is in each serving?
There are 5 grams of fiber per serving.
Can I substitute dried sage for fresh sage?
Yes, you can substitute 1 tablespoon of fresh sage with 1/2 teaspoon of dried sage.
How should the butternut squash be prepared?
The butternut squash should be diced into small pieces.
How much protein does this dish provide?
This recipe provides 7.5 grams of protein per serving.
Why do I need to warm the broth before adding it?
Warming the broth ensures that the cooking temperature remains consistent as it is absorbed by the barley.
How many carbohydrates are in this risotto?
There are 37.5 grams of carbohydrates per serving.
What type of oil is used for sautéing?
The recipe uses 2 teaspoons of olive oil.
When should I add the parmesan cheese and fresh parsley?
Stir in the parmesan and parsley after the pot has been removed from the heat and the barley is fully cooked.
What is the first step in preparing the risotto?
The first step is to bring your broth to a rolling boil and then reduce it to a low simmer to keep it warm.
How much onion is required?
You will need 1/2 cup of chopped onion.
What should the texture of the barley be when finished?
It should be tender but still have a slight, chewy bite to it.
Is this recipe suitable for meal prep?
Yes, it is described as a nutritious meal prep option.
What is the total number of ingredients used?
There are 10 ingredients in this recipe.
How much parmesan cheese is recommended?
The recipe calls for 3 tablespoons of grated or shaker-style parmesan cheese.
Do I need to stir the barley frequently?
Yes, you should stir frequently while adding broth to help the barley absorb the liquid properly.
How much butternut squash is needed?
The recipe requires 1 cup of diced butternut squash.
How long should I sauté the onion?
Sauté the onion for about 4 to 5 minutes until it is softened and translucent.
How much broth is added at a time?
Initially, you add 1/2 cup, and then gradually add the remaining broth about 1/3 cup at a time.
What herbs are used for seasoning at the end?
Fresh parsley is used for the final garnish and flavor adjustment.
Is there any salt or pepper in the recipe?
Yes, salt and black pepper are added at the end to taste.
How much fresh sage is needed?
You need 1 tablespoon of chopped fresh sage.