Recipes · Italian · Main Courses
Orzotto (Barley Risotto with Mushrooms and Parmesan)
One serving has 616 kcal and 20 g protein, and at least a fifth of a woman's daily need of selenium (125%), copper (118%), manganese (86%), vitamin K (84%), riboflavin (74%) and phosphorus (73%). Ready in 60 minutes.
- Preparation: 10 min
- Cooking: 50 min
- Makes: 1 serving (772 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: alcohol, celery, dairy, gluten, sulphite
Ingredients
- 85 g Pearl barley
- 150 g Vegetable stock
- 300 g Water
- 8 g Olive oil
- 30 g Shallot
- 120 g Chestnut mushrooms
- 3 g Garlic
- 1 g Thyme, fresh
- 40 g Dry white wine
- 10 g Butter, unsalted
- 20 g Parmesan, grated
- 0.3 g Salt
- 0.2 g Black pepper
- 4 g Parsley, fresh
Method
- Rinse the barley in a sieve. Heat the stock and water together in a small pan and keep them at a bare simmer.
- Heat the oil in a heavy pan over medium heat and cook the chopped shallot for 3 minutes, until soft. Add the sliced mushrooms, crushed garlic and thyme leaves and cook for 5-6 minutes, until the mushrooms are browned and their liquid has gone.
- Add the barley and toast it for 2 minutes, stirring. Pour in the wine and stir until it has been absorbed.
- Add the hot stock a ladle at a time, stirring often and adding more when the last is nearly absorbed, for 35-40 minutes, until the barley is tender but still pleasantly chewy. Barley gives off less starch than rice, so it needs stirring often, not all the time.
- Take the pan off the heat and beat in the butter and Parmesan with the salt. Cover and leave it for 2 minutes: it should be creamy and flow slightly when you shake the pan.
- Season with pepper, scatter with chopped parsley and serve. Orzotto is the risotto of the Alps, from Friuli to Trentino, where barley grew better than rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 616 kcal | 29% |
| Carbohydrates | 81 g | |
| Water | 638 mL | |
| Fiber | 15.3 g | 52% |
| Protein | 20.2 g | 42% |
| Tryptophan | 0.32 g | |
| Threonine | 0.73 g | |
| Isoleucine | 0.86 g | |
| Leucine | 1.5 g | |
| Lysine | 1.3 g | |
| Methionine | 0.43 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.74 g | |
| Valine | 1.1 g | |
| Histidine | 0.57 g | |
| Fat | 22.4 g | |
| Monounsaturated | 9.8 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 9.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 35.1 mg | |
| Calcium | 330 mg | 33% |
| Copper | 1.1 mg | 118% |
| Iron | 3.9 mg | 22% |
| Magnesium | 106 mg | 34% |
| Manganese | 1.5 mg | 86% |
| Phosphorus | 511 mg | 73% |
| Potassium | 997 mg | 21% |
| Selenium | 68.7 µg | 125% |
| Sodium | 832 mg | |
| Zinc | 4 mg | 50% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.81 mg | 74% |
| Niacin (vitamin B3) | 8.9 mg | 64% |
| Pantothenic acid (vitamin B5) | 2.4 mg | 48% |
| Pyridoxine (vitamin B6) | 0.55 mg | 42% |
| Folate (vitamin B9) | 68.5 µg | 17% |
| Cobalamin (vitamin B12) | 0.38 µg | 16% |
| Choline | 70.4 mg | 17% |
| Vitamin A | 148 µg | 21% |
| Vitamin C | 10.9 mg | 14% |
| Vitamin D (D2 + D3) | 7.4 IU | 1% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 75.2 µg | 84% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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