• prep: 40 min
  • cook: 0 hr
  • total: 40 min
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  • servings:
  • Summary

    A healthier alternative to the more traditional arborio risotto rice, barley adds iron and fiber to this fresh take on risotto. One cup of the green peas found in this dish offers more protein than a large egg.

    Ingredients

    • 2 tablespoons olive oil
    • 1 cup pearled barley
    • 2 leeks, white and light-green parts only, thinly sliced
    • 1/2 cup dry white wine, or water
    • Coarse salt and freshly ground pepper
    • 14 1/2 ounces vegetable broth
    • 1 bunch asparagus (about 1 pound), trimmed and cut on bias into 2-inch pieces
    • 1 box (10 ounces) frozen peas, defrosted
    • 1/2 cup fresh grated Parmesan
    • 1/4 cup thinly sliced mint leaves, plus small leaves for garnish

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 369 % Daily Value *
    • Total Fat: 10 g 15.54%
    • Saturated Fat: 3 g 12.85%
    • Trans Fat: 0 g %
    • Cholesterol: 9 mg 2.87%
    • Sodium: 557 mg 23.2%
    • Calcium: 111 mg 11.11%
    • Potassium: 179 mg 5.11%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 12.79%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 53 g %
    • Dietary Fiber: 11 g 44.54%
    • Sugar: 6 g
    • Protein: 11 g
    • Alcohol: 3 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 8.84%
    • Vitamin C 8.34%
    • Vitamin D 0.53%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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