Orzotto: Barley “Risotto”

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Last fall I gave a demo on healthful and elegant Italian cuisine at the JCC Manhattan during their Fitness for Everybody Fair. One of the ingredients I presented was barley, a grain with many beneficial properties. Unlike wheat, it contains a high amount of soluble fibers (betaglucans), which have a positive effect on cholesterol and provide an immediate sense of satiety – something that will be appreciated by those of you who are trying to keep their weight in check. It’s full of vitamins, minerals and antioxidants and has been shown to help liver and kidney function. What’s not to like? This way of cooking barley, with the same technique that Italians apply to rice in risottos, is typical of Friuli-Venezia Giulia, in the North-East, and I tried it in dozens of variations when I was a student in Trieste.

Ingredients (serves 4)

  • 3 or 4 tablespoons extra-virgin olive oil
  • 1/2 a large onion, finely chopped
  • 1½ cups pearl barley
  • ½ cup dry white wine (optional)
  • 6 cups hot vegetable stock or as needed
  • 1 cup total diced vegetables (you can use 3 or 4 of your favorites, such as carrots, peppers, asparagus, zucchini, green peas, corn…)
  • about ¼ cup freshly grated Parmigiano or Grana cheese (optional, for a dairy version)
  • salt and pepper

Directions
Heat 2 or 3 tablespoons of extra-virgin olive oil in a heavy-bottomed or non-stick pot over medium heat. Add the onion, and sauté until translucent, adding a tablespoon of water if it starts sticking to the bottom. Add any of the vegetables that require a longer cooking time, such as carrots, peppers or potatoes, and cook stirring for 4 minutes. Add the barley, and cook for 2 minutes on higher heat, stirring . Add the wine, and allow it to evaporate. Season with salt and pepper, and begin adding the hot stock ione or two ladlefuls at a time, stirring frequently, and adding more stock as soon as the liquid is absorbed. After about 10-15 minutes add the diced zucchini and/or asparagus (or any quick-cooking vegetables) and keep cooking, stirring and adding hot stock, until al dente, about 30-35 minutes. It should be creamy and not too thick: add enough liquid. When cooked, remove from the heat, season with more salt and pepper, and drizzle with 1 tablespoon of your best extra-virgin olive oil. If you are eating dairy, add about 1 to 2 tablespoons of freshly grated parmigiano or grand cheese, and serve immediately.
(At the JCC I made this dish with onions and fennel, added at the start, and an exotic touch of saffron)

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Comments

  1. I make whole grain risottos frequently. Such a tasty and colorful addition to any meal. In fact sometimes it is the meal. Haven’t used barley in a while. Thanks for the reminder.

  2. buono l’orzotto. It is a very healthy cereal. In Friuli (the region where I come from) it is widely used and I look forward to my mum barley’s soup when I go home. Yum!

  3. Barley is a wonderful grain. I love its chewiness and nutty flavor.

  4. I made this last week when I was planning risotto and discovered I only had a few tablespoons left but a whole bag of barley, we loved it and can’t wait to try it again. I also found it a bit more forgiving than rice, harder to overcook.

  5. I’ve never made risotto using barley before. Now I have to try! Thanks for this fantastic looking recipe!

  6. I love barley because of the heartiness..its also a change up from rice! Thanks as always for a fantastic recipe!

  7. I love barley but only ever use it in soup. This is going on next week’s menu!

  8. This is great! I really only use barely in soups or chulent, but this sounds like a great way to incorporate it differently into meals! Thanks!

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