A nourishing, fiber-rich, aromatic risotto that pairs the nutty flavor of par-cooked pearl barley with sautéed vegetables, oyster mushrooms, and peas. Celery and fennel form the base, while spices like smoked paprika, coriander, and khmeli-suneli deepen the flavor. The risotto is gently creamy and naturally free of milk and butter.
- Category
- main course
- Portion
- 350 g
- Yield
- 10 servings
- Nature (TCM)
- warming
TCM: Spices like smoked paprika and cumin warm the body and stimulate digestion.
Ingredients
Risotto base (about 3.5 kg finished dish)
- Pearl barley (par-cooked) – 1.2 kg (already cooked, about 500 g dry barley)
- Celery stalks – 300 g
- Fennel bulb – 300 g
- Oyster mushrooms – 500 g
- Celeriac – 300 g
- Carrots – 300 g
- Frozen peas – 300 g
- Vegetable oil – 60 ml (4 tbsp)
- Vegetable broth or water – 700 ml
- Salt – 15 g (2 ½ tsp)
Spices for the base (toasting)
- Bay leaves – 3
- Whole juniper berries – 6
- Whole black peppercorns – 6
Spices to season the risotto
- Ground coriander – 5 g (1 tsp)
- Crushed juniper – 1 g (a pinch)
- Smoked paprika – 5 g (1 tsp)
- Crushed cumin – 3 g (½ tsp)
- Crushed rosemary – 2 g (½ tsp)
- Khmeli-suneli – 3 g (½ tsp)
To finish
- Parsley leaves – 30 g (finely chopped)
Method
Method
- Vegetable base: Heat the oil in a pan or pot. Add the sliced celery stalks and fennel along with the bay leaves, juniper, and whole peppercorns. Sauté for 4–5 minutes, until the vegetables soften and release their aroma.
- Vegetables and oyster mushrooms: Add the diced oyster mushrooms, celeriac, and carrots. Sauté for another 5–6 minutes so the vegetables sear and the mushrooms brown.
- Seasoning: Remove the whole spices (bay leaves, juniper, peppercorns). Add the ground spices – coriander, smoked paprika, cumin, rosemary, khmeli-suneli, and crushed juniper. Stir briefly to let the spices bloom.
- Bringing the risotto together: Add the par-cooked barley and peas. Pour in the broth, stir, and let the flavors meld for about 5–7 minutes. The consistency should be creamy, not dry.
- Finishing: Season with salt as needed and stir in the chopped parsley.
Serving
Serve warm as a dish on its own or as a side (350 g per serving). You can garnish with parsley leaves or a few drops of good olive oil.
Key ingredients
- Oyster mushroom
- Protein and beta-glucans; a meaty texture for sauces and stroganoff.
- Carrot
- Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.
- Cumin
- Supports digestion and eases bloating; a source of iron.
- Red bell pepper
- High in vitamin C and antioxidants; sweet once roasted.
- Coconut milk
- Plant fat for creaminess without dairy; medium-chain fats.
- Peas
- Plant protein, fibre and vitamin C; fresh and sweet.
- Pearl barley
- Barley — beta-glucans and fibre; a filling base for risotto.
Why it’s good for the body
- Pearl barley is rich in fiber and minerals.
- Oyster mushrooms are a source of protein and natural beta-glucan.
- The vegetables and fennel support digestion and reduce bloating.
- The spices warm the body and stimulate the digestive system.
Traditional and functional notes on the ingredients — not medical claims.
Notes
- Don't overcook the barley – it's best slightly al dente so it doesn't fall apart when stirred.
- You can liven up the risotto with a spoonful of coconut or plant-based yogurt.
- If left to stand, it thickens – add a little broth when serving.