Barley makes a genuinely excellent risotto substitute, creamier in some ways than arborio rice, and considerably higher in fiber. Roasted mushrooms bring their own beta-glucan to the mix, so this dish stacks two different prebiotic sources into one comforting bowl.
Ingredients
- 1.5 cups pearl barley
- 400g mixed mushrooms, sliced
- 1 large onion, finely diced
- 3 garlic cloves, minced
- 1.2 litres vegetable broth, warmed
- 1/2 cup white wine (optional)
- 3 tbsp olive oil, divided
- 1/2 cup grated parmesan
- Fresh thyme and parsley to finish
- Salt and pepper
Instructions
- Preheat oven to 210C. Toss mushrooms with 1 tbsp olive oil, salt, and pepper. Roast 20 minutes until deeply golden.
- Meanwhile, heat remaining olive oil in a large pot. Cook onion until softened, 6 minutes. Add garlic and barley, stirring for 1-2 minutes to toast slightly.
- Add wine if using, stirring until absorbed. Add warm broth one ladle at a time, stirring frequently and allowing each addition to be absorbed before adding more, about 30-35 minutes total.
- Once barley is tender and creamy, stir in roasted mushrooms and parmesan. Season with salt and pepper. Top with fresh thyme and parsley.
Nutrition Facts (per serving)
| Calories | 380 |
| Total fat | 12g |
| Total carbohydrates | 56g |
| Dietary fiber | 11g |
| Protein | 13g |
| Sodium | 480mg |
Why This Is Good for Your Gut
Barley is exceptionally high in beta-glucan, a well-studied prebiotic fiber, with considerably more than standard rice-based risotto. Mushrooms contribute their own beta-glucan polysaccharides supporting Bifidobacterium and Akkermansia muciniphila. Garlic and onion add prebiotic inulin.
Stir frequently and add the broth gradually. That patient technique is what actually gives this its creamy texture.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.