Pearl barley Risotto with Crispy Enoki
We all love a good risotto in the winter - comforting, soul warming and perfect for that homely vibe. What about the summer or spring when you crave something lighter and fresher but with the same earthy notes? Pearl Barley is the solution!
Pearl Barley is a grain processed to remove the outer, very fibrous outer hull, bran and germ. The other more dense and fibre packed barley, hulled barley (also known as barley groats, pot barley or Scotch barley) is also available but it is not as easily digested by the human gut. The difference between the two is in the way they are processed which effects the nutritional value. Hulled barley removes only the outer layer leaving the hull and germ still in tact. Pearl barley removes both the hull and germ for a more digestible grain.
Pearl Barley is high in fibre, potassium, calcium, folate, magnesium, vitamin B, beta-glucans and iron. It has the same cooking properties as Arborio rice, used for risotto, but I found it has a lighter, nuttier finish. Add it to soups, bakes, salads and stews for extra flavour (it often absorbs much of the flavour you also add) and countless health benefits. You may also want to keep in mind… barley is great for conception due to its high fibre levels. It is also very beneficial for inflammation as the grain contains betaine, which the body converts to choline. Choline is important for the structures of cellular membranes which performs the ruction of nerve impulses. It has also been shown to help with sleep, absorption of fat, muscular power, brain learning and memory.
For the summer, this grain offers the perfect alternative to rice for a risotto. Provide any flavour base, it the pearl barley will compliment and absorb. Even great for a lighter winter alternative if you happen to be over the dense and heavy dishes.
Pearl Barley Risotto with Crispy Enoki
Ingredients
1 cup pearl barley
3 tbsp olive oil
1 large onion, diced
2 cloves garlics, diced
2 tbsp butter, split in half
200 grams mixed mushrooms (button, shiitake and Chantelle I used)
50 grams dried porcini mushrooms, soaked in 100mL water
100 grams enoki
1 tbsp fresh thyme, off the stalk
1/2 cup white wine
Salt and pepper
2-3 cups vegetable or chicken stock
50 grams freshly grated parmesan or tasty cheese
Method
In a large pot, place 2 table spoons of oil along with the onion and garlic on medium high heat. Cook for 3-4 minutes or until onions are translucent and turning slightly brown on the outer parts. Add mixed mushrooms including the stems that should be diced, the thyme and half of the butter. Sprinkle with salt/pepper and cook for 3-4 minutes.
Add the pearl barley and cook for 1-2 minutes, coating the barley with the butter and mushrooms. Pour in the wine and cook off for a minute. Add the porcini liquid along with a quarter of the stock. Cook off the liquid before adding another quarter.
Finely chop the soaked porcini mushrooms and add to the pot (make sure you scrape all of the liquid that has been released on the chopping board in as well). Keep staring the risotto to avoid sticking to the bottom. Once the barley begins to slow down in absorbing the liquid, then stop adding more liquid.
Meanwhile in a small saucepan, place the other tablespoon of oil along with the enoki mushrooms. Make sure to brea them up into small chunks. Cook on medium high for 5-7 minutes, flipping sides, or until golden and crispy.
Add the grated cheese to the pearl barley and stir to combine. Taste for seasoning. Serve hot along with crispy enoki on top.
