Learn how to make Barley and Vegetable Risotto, one of Rita's recipes for the DASH diet to reduce depression.

Barley and Vegetable Risotto

Ingredients

  • 4½ cups no-salt vegetable or chicken broth
  • 2 teaspoons olive oil
  • 1 small onion, diced
  • ¼ cup thinly-sliced mushrooms
  • ¾ cup uncooked pearl barley
  • 1 large red bell pepper, diced
  • 2 cups packed baby spinach
  • ¼ cup grated Parmesan cheese
  • ¼ teaspoon black pepper

Directions

  1. Bring broth to a boil in medium saucepan. Reduce heat to low to keep broth hot.
  2. Meanwhile, heat oil in large saucepan over medium heat. Add onion; cook until tender. Increase heat to medium high. Add mushrooms; cook 5 minutes stirring frequently or until mushrooms begin to brown the liquid evaporates.
  3. Add barley; cook for 1 minute. Add ¼ cup hot broth; cook and stir about 2 minutes or until almost all broth is absorbed. Add remaining broth, ¼ cup at a time, stirring constantly until broth is almost absorbed before adding the next.
  4. After 20 minutes of cooking, stir in peppers. Stir in spinach; cook 1 minute or until just wilted. Stir in cheese and black peppers.