Low GI Risotto ai Funghi

Cuisine:

Italian

Meal Type:

Main course

Diet Type:

Vegetarian

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| Share this Recipe

Low GI Risotto ai Funghi

| Share this Recipe
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Cuisine:

Italian

Meal Type:

Main course

Diet Type:

Vegetarian

Prep Time:

20 minutes

Cooking Time:

30-35 minutes

Rest Time:

N/A

Total Time:

40-50 minutes

Serves:

4

105-112 kcals

kcal per serving (estimate)

Prep Time:

20 minutes

Cooking Time:

30-35 minutes

Rest Time:

N/A

Total Time:

40-50 minutes

Servings:

4

Calories Per Serving (estimate):

105-112 kcals

This low GI Risotto ai Funghi is a nutritious and hearty twist on the classic Risotto ai Funghi. Traditionally made with arborio rice, this version uses barley, a whole grain rich in fibre and low in glycaemic index making it a wholesome choice for all and those managing diabetes. It is packed with mushrooms, fresh spinach and aromatic herbs making it flavourful and nourishing. The slow-cooked barley absorbs the essence of the vegetable broth, garlic, and thyme resulting in creamy and comforting with the need for heavy cream. A touch of milk enhances its creaminess. It is perfect for a main course and it is easy to customise with extra vegetables. Enjoy this warm, hearty and healthy risotto that is both satisfying and packed with essential nutrients.

Ingredients

  • Barley – 1 ½ cup (375g)
  • Onion – 1 no. medium
  • Garlic cloves – 3 nos. 
  • Mushroom (sliced) – 1 cup (250g)
  • Spinach – 1 cup (250g)
  • Vegetable broth – 1 L
  • Milk – ½ cup (125ml)
  • Parsley (fresh) – 1 tbsp 
  • Thyme (dried or fresh – 1 tsp  
  • Olive oil – 1 tbsp
  • Salt – To taste
  • Pepper – To taste

Instructions

  • In a pot, heat the vegetable broth over medium flame. 
  • In a large pan, add the olive oil and heat on medium flame. Add the chopped onion and cook until translucent. Add in the garlic and cook for 1 minute. 
  • To the pan add sliced mushrooms and spinach and cook until softened and browned about 5 minutes. 
  • Add the pearl barley to the pan and stir to coat in the oil and mushroom mixture. Toast for 1-2 minutes allowing the flavours to absorb. 
  • Add the previously heated vegetable broth one ladle at a time. Keep stirring frequently. Allow the liquid to be mostly absorbed before adding the next ladle. Continue this process until the barley is tender and creamy. 
  • Add the milk for a creamy texture. 
  • Adjust the seasoning with salt and pepper to taste. 
  • Garnish and serve with fresh parsley and sprinkle with thyme. 

Healthy Tips & Facts

  • Risotto ai Funghi is made with arborio rice in Italy. To make it more enjoyable for everyone, Barley is used instead. 
  • Barley is low in glycaemic index and high in fibre. This dish can be enjoyed by people with diabetes also. 
  • You can also use plant-based milk instead of milk or any heavy cream. 
  • You can also add extra vegetables like zucchini, kale, or peas to make it more nutrient-dense. 
  • You can also add parmesan cheese to make it more creamy and for cheese flavour. 
  • You can also use brown rice instead of barley.
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