Pearl Barley Risotto

By: Dorine Lam, RDN, MS, MPH

the result of finished barley risottoBarley Beta glucan has been shown to lower glycemic index, better sugar control and significantly reduce insulin response.

Ingredients A:

  • 2 tbsp olive oil
  • 1 tbsp butter
  • 1 ½ cup pearl barley
  • 3 leeks, thinly sliced

Ingredients B:

  • ½ cup cooking wine
  • 2 cups water
  • Salt and Pepper
  • 3 cups vegetable stock

Ingredients C:

  • 2 cups frozen peas
  • 1 lbs asparagus, cut into 2-in pieces

Ingredients D:

  • ¼ cup fresh mint, finely chopped
  • ½ cup Parmesan cheese (optional)


  1. Cook Ingredients A in a large frying pan, stir until starting to soften, 5-7 minutes.
  2. Add wine and stir till evaporated, around 5 minutes.
  3. Add water, salt and pepper, bring to boil. Reduce heat and simmer until liquid is absorbed, around 10 minutes.
  4. Add Vegetable stock, cook in medium heat until barley is almost tender, around 10 minutes.
  5. Add Ingredients C, cook until tender and liquid is all gone. Around 5 minutes.
  6. Stir in Ingredients D.
  7. Serve barley risotto hot.

Serves 4-6

© Copyright 2015 Michael Lam, M.D. All Rights Reserved.