Fennel Barley Risotto

Number of Servings: 6 (415g)
Active Time: 30 min.
Total Time: 2 hours 30 min.
Fennel Barley Risotto

Fennel is a delicious plant from bulb to seed. The mild flavor is reminiscent of licorice, but in a light and fresh way that primarily adds sweetness to the dishes it accompanies. This barley dish, which is made in a slow cooker to achieve a risotto-like texture, is the perfect place for fennel to show you just how beautifully it can make your food sing.

Ingredients

  • 2 tsp. fennel seeds
  • 1 fennel bulb, diced
  • 1 cup pearl barley
  • 1 carrot, finely chopped
  • 1 shallot, finely chopped
  • 2 cloves garlic, minced
  • 4 cups low-sodium chicken broth
  • 1½ cups water, divided
  • ⅓ cup dry white wine
  • 1 (16 oz.) bag frozen green beans
  • ½ cup grated Parmesan cheese
  • ⅓ cup chopped black olives
  • 1 Tbsp. lemon zest
  • Pepper to taste

    Optional Garnishes*:

    • 2 Tbsp. chopped fennel fronds

Directions

  1. Combine the fennel seeds, fennel bulb, barley, carrot, shallot, and garlic in a large slow cooker. Stir in broth, 1 cup water, and wine. Cover and cook on HIGH until the barley is tender and the risotto is thick and creamy (2-3 hours).
  2. Shortly before serving, cook green beans according to package directions and drain. Turn off the slow cooker. Stir the green beans, Parmesan, olives, lemon zest, and pepper into the risotto. Serve garnished with chopped fennel fronds.

*Optional garnishes have not been included in the rating of this recipe.

Nutrition Facts

6 servings per container

Serving Size 415g

Amount per serving
Calories 230
% Daily Value*
Total Fat 3.5g 4%
Saturated Fat 1.5g 8%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1g
Cholesterol 6mg 2%
Sodium 260mg 11%
Total Carbohydrate 40g 15%
Dietary Fiber 9.5g 32%
Total Sugars 5g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 26g
Protein 9g
Vitamin D 0mcg 0%
Calcium 143.7mg 10%
Iron 2.6mg 15%
Potassium 490mg 10%
Vitamin A 143.8mcg 15%
Vitamin C 17.4mg 20%
Vitamin E 0.8mg 6%
Vitamin K 60.8mcg 50%
Thiamin 0.2mg 15%
Riboflavin 0.2mg 15%
Niacin 4mg 25%
Vitamin B6 0.2mg 10%
Folate 34.3mcg 9%
Vitamin B12 0.1mcg 4%
Biotin 1mcg 4%
Chloride 121.3mg 6%
Pantothenate 0.4mg 0%
Phosphorus 174mg 15%
Iodine 0mcg 0%
Magnesium 59.6mg 15%
Zinc 1.4mg 10%
Selenium 15.9mcg 30%
Copper 0.3mg 35%
Manganese 0.9mg 40%
Chromium 0mcg 0%
Molybdenum 3.1mcg 6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Low Sodium Chicken Broth (chicken Broth (filtered Water, Chicken), Chicken Flavor, Natural Chicken Flavor (chicken Broth, Salt), Evaporated Cane Juice, Autolyzed Yeast Extract, Onion Powder, Turmeric, Flavor), Green Beans, Water, Fennel, Pearled Barley, White Wine, Carrots, Black Olives (ripe Olives, Water, Salt, Ferrous Gluconate (to Stabilize Color)), Parmesan Cheese ((pasteurized Part-skim Cow's Milk, Cheese Cultures, Salt, Enzymes), Cellulose Powder Added To Prevent Caking, Potassium Sorbate To Protect Flavor), Shallots, Garlic, Lemon Zest, Fennel Seed.

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