Kale & Lemon Barlotto - Cook For Your Life- anti-cancer recipes

Kale & Lemon Barlotto

1 Star2 Stars3 Stars4 Stars5 Stars (11 votes, average: 4.00 out of 5)
Loading...

Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 12 ingredients

Barlotto is risotto made with pearl barley, and it makes for a really delicious change. It freezes well, and is a great dish to have on hand to help get through the weary...


Ingredients


  • 3 tablespoons olive oil
  • 6 medium shallots or ½ onion, minced
  • 3 garlic cloves, minced
  • Salt and pepper, to taste
  • 2 cups pearled barley
  • 7 cups of hot stock
  • 2 tablespoons lemon juice
  • 2 lemons, zested
  • ½ cup Parmesan cheese, plus more for garnish
  • ½ cup plain Greek yogurt
  • 4 cups kale leaves, chopped
  • ¼ cup walnuts, chopped toasted

Nutrition Facts

Calories

418 cals

Fat

14 g

Saturated Fat

4 g

Polyunsaturated Fat

3 g

Monounsaturated Fat

6 g

Carbohydrates

59 g

Sugar

9 g

Fiber

11 g

Protein

17 g

Sodium

859 mg

Directions

  1. Heat the olive oil in a large, heavy saucepan over medium heat. Add the shallots or onions, garlic and salt and sauté, stirring constantly for about 4 minutes or until the onions begin to soften. Do not let brown.
  2. Add the barley to the pot and stir well. Add 1 cup of stock and 2 tablespoons of lemon juice and simmer for 3 to 4 minutes, until the barley has almost absorbed all the liquid.
  3. 1 cup at a time, add the remaining 6 cups of stock, letting the barley absorb most of the stock before adding in more. Stir often, it should take about 30 minutes. Taste the barley to test for doneness.
  4. Once the barley is tender, stir in the lemon zest, Parmesan cheese, yogurt and kale leaves. Continue to cook stirring until the kale is a bright green. Taste for seasoning, then serve with chopped walnuts and some extra grated Parmesan.

Chef Tips

If stirring is tiring, cook the barlotto in a pressure cooker. Follow the recipe up to the end of step 2, reserving 1 cup, add all the remaining stock to the barley and lock the lid. Bring the cooker up to medium pressure and cook for 10 minutes. Run cold water over the lid to stop the cooking and unlock and open the lid. Test for doneness. Add the reserved stock if needed and carry on with step 4.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



Leave a Review