Fennel Barley Risotto - 3 Guiding Stars
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Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

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.

Nutritional analysis per serving: Calories 230; Total Fat 3.5g (4% Daily Value); Saturated Fat 1.5g (8% DV); Trans Fat 0g; Cholesterol 6mg (2% DV); Sodium 260mg (11% DV); Total Carbohydrate 40g (15% DV); Dietary Fiber 9.5g (32% DV); Total Sugars 5g; Includes 0g Added Sugars (0% DV); Protein 9g; Vitamin D 0% DV; Calcium 10% DV; Iron 15% DV; Potassium 10% DV; Vitamin K 50% DV; Manganese 40% DV; Copper 35% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/fennel-barley-risotto/
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