Barley contains beta-glucan, which has been shown to have a lower glycemic index, improve your sugar control, and significantly reduce your insulin response. It's a good option for a healthy grain that won't cause spikes in blood sugar levels.
Ingredients:
- 2 tbsp olive oil
- 1 tbsp butter
- 1 ½ cup pearl barley
- 3 leeks, thinly sliced
- ½ cup cooking wine
- 2 cups water
- salt and pepper
- 3 cups vegetable stock
- 2 cups frozen peas
- 1 lbs asparagus, cut into 2-in pieces
- ¼ cup fresh mint, finely chopped
- ½ cup Parmesan cheese (optional)
Instructions:
- Cook olive oil, butter, barley, and leeks in a large frying pan, stiring frequently until ingredients begin to soften, 5-7 minutes.
- Add wine and stir till evaporated, around 5 minutes.
- Add water, salt, and pepper, and bring to boil. Reduce heat and simmer until liquid is absorbed, around 10 minutes.
- Add vegetable stock. Cook on medium heat until barley is almost tender, around 10 minutes.
- Add peas and asparagus. Cook until tender and liquid is all gone. Around 5 minutes.
- Remove from heat.
- Stir in mint and parmesan.
- Serve barley risotto hot.
Serves 4-6
© Copyright 2015 Michael Lam, M.D. All Rights Reserved.