Creamy Barley Risotto with Asparagus & Sea Scallops

Inspired by Grab a Plate

Creamy Barley Risotto with Asparagus, Sweet Peppers, Onions, Garlic & Sea Scallops with fresh herbs in a super creamy sherry sauce ~ the sense of umami in a healthy dish that provides satisfaction on so many levels. Riced cauliflower also steps in to boost the barley for a super heart healthy, low carb, low calorie meal that leaves both your body and taste buds feeling incredible. You’re going to LOVE this healthier risotto recipe.

I recently saw a barley risotto recipe from Grab a Plate that got me thinking about risotto and remembering how very much I adore it. I’ve loved risotto ever since I first tasted it. Risotto has an amazing creaminess to it, a velvety texture that other dishes might TRY to replicate, but they just can’t.

What is the difference between risotto and rice?

Risotto is made with rice, but it’s cooked differently than rice. Risotto is usually made with a special kind of rice called arborio rice, which is high in starch, so when cooked, it releases starch into the liquid, making a nice creamy sauce (without any cream). I’ve made risotto with basmati rice (because I like the flavor better) and brown rice (which is higher in fiber), so you can switch up the rice variety you use and still end up with a lovely creamy sauce.

What makes risotto so creamy?

The special method of cooking risotto is to first toast the rice in the pan, then slowly add liquid, stirring between additions to help release extra starch from the rice. It’s the starch from the rice that releases into the liquid as you stir that makes the sauce so creamy.

Why barley?

Barley is high in fiber (hulled barley has over 30 g of fiber per cup!), which aids in digestion and also helps minimize chronic diseases like cardiovascular disease, helps lower cholesterol, helps balance your gut bacteria, lowers blood sugar levels, helps you feel fuller and can aid in weight loss. Barley also contains essential minerals including magnesium, manganese and selenium. (Source: Medical News Today)

Is barley better for you than rice?

In comparison to white rice, barley is definitely the winner because of fiber, which white rice lacks.

However, brown rice is a whole grain so it contains all parts of the grain — including the fibrous bran, the nutritious germ and the carb-rich endosperm. White rice, on the other hand, has had the bran and germ removed, which are the most nutritious parts of the grain, so it’s stripped of much of its nutrients. (Source: Healthline)

Is brown rice or barley a better choice? It depends.

If you’re on a gluten-free diet, brown rice wins, because barley contains gluten. However, barley has twice the calcium and fiber and about 30% fewer calories. Brown rice and barley are roughly equivalent in protein and fat content. So, ultimately I have to say, both brown rice and barley are healthy choices and it depends on your priorities as to which one you choose/prefer. (Source: Taste.com)

Is Barley Risotto authentic?

I did a little research and discovered that in Italy, there is a dish called Orzotto (which I’ve also seen spelled Orzetto), which is risotto made with barley instead of the traditional arborio rice, at least that is, according to Wikipedia. I would think that Orzotto would be risotto made with orzo instead of rice, but hey, I’m an American. I’ve visited Italy, but it was so long ago and I was so young then and very clueless about cuisine, so if there are any Italians out there who know what Orzotto truly is (vs. Orzetto), I would love it if you would comment and share your thoughts on this post.

What is barley?

Barley or Hordeum vulgare is a grass that grows much like wheat. The barley grass produces a nutritious whole grain that boasts lots of fiber and protein. Barley has been around since the stone age and it’s stated to be one of the top five grains in the world. Barley is commonly used for making beer and feeding livestock, but it’s also delicious as food for us humans. (Source: Delishably)

Are there different kinds of barley?

There are many different kinds of barley and how nutritious it is depends on what kind of barley you choose. Here in the US, you can boil it down to two types of barley: hulled barley and pearl barley. Hulled barley is barley that has had its outer hard hull removed, but only the outermost hull has been removed. Chewy and rich in fiber, it’s the healthiest kind of barley. Pearl barley on the other hand is still chewy and nutritious, but less so than hulled barley because the outer husk and bran layers have been removed.  The polished grains are also softer and take less time to cook. (Source: The Kitchn) Pearl barley is the most commonly used barley for risotto because pearl barley releases more starch into the liquid.

Which kind did I use in my recipe? I bought my barley in bulk at our local coop, so I actually had to call them to find out. I was relieved to discover it was hulled barley, which is the higher fiber/higher nutrition version of barley. Exactly what I wanted!

What type of barley should I use in this dish?

It depends on what you want. Hulled barley will provide more health benefits, but pearl barley will cook faster and will add more starch to the sauce. So if you’re after the health factor, go for the hulled barley. (It will still taste great!) But if you want extra creaminess and you’re willing to sacrifice on health benefits, go ahead and use pearl barley.

Do I have to use the fish sauce?

Technically no, but if you skip out on the fish sauce, you’re missing a key point of this recipe. I highly recommend the fish sauce because it gives the dish that sense of umami, the flavor bomb you can’t quite describe but it’s just so freaking delicious. If you miss out on the fish sauce, you’ll miss out on one of the main factors that contribute the umami in this dish.

What is umami?

It’s a fifth flavor dimension that humans have always had, but haven’t always known about and can’t really quite describe that well. It’s that sense you can’t quite put your finger on … that “oh man, this is delicious, but I can’t really tell you why” feeling. Umami was discovered by Japanese chemist and food lover Kikunae Ikeda who learned that when foods age, like cheese, or when meat begins to cook under the heat of an open flame, the proteins within undergo a molecular change. In this process, the proteins break apart into various units, one of which is a molecule called L-glutamate — the molecule responsible for umami. Similar to the other four basic tastes, umami happens when L-glutamate binds to specific receptors on your tongue, causing a chain reaction of chemical processes that tells your taste buds they are supremely happy. (Source: Food Republic)

Can I substitute for the sea scallops?

Yes, you CAN substitute for the sea scallops. I actually might have opted for shrimp, if I had any on hand. Chicken or turkey would also be good. You can even leave out the scallops to make it a vegetarian meal.

Can I leave out the cheese?

The stirring of the risotto gives the dish a nice creaminess, so I would say yes, you CAN leave out the cheese if you are avoiding dairy, but the little bit of cheese in this dish also adds a bit of extra umami that makes this healthy risotto dish such a sensory pleasure. If you really must leave out the cheese, I would recommend adding a bit of cashew cream or vegan cheese.

Can I make this dish vegan?

Yes, you can. Simply use olive oil in place of the butter, substitute cashew cream or vegan cheese for the cheeses and skip the scallops and fish sauce if you don’t do seafood. If you averse to fish sauce, I recommend using vegan broth in place of the water, for extra flavor, since you’re missing out on the umami from the fish sauce.

Can this dish be gluten free?

Not if you use barley. I think you could substitute brown rice for the barley to make it gluten free. I’ve made brown rice risotto before and even discovered a baked method for brown rice risotto that turned out SO good (with much less stirring!), so I’d suggest starting from one of those recipes if you want a gluten free risotto.

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Looking for more risotto recipes?

Here are several of my other risotto recipes:

• Four Cheese Mushroom Cauliflower Risotto
• Baked Butternut Brown Rice Risotto
• Zucchini Chanterelle Brown Rice Risotto
• Bacon Mushroom Smoked Cheddar Risotto
• Bacon Spinach Wild Mushroom Risotto
• Bacon Onion White Cheddar Risotto
• Curry Saffron Wild Mushroom Risotto
• Shrimp, Asiago & Asparagus Risotto with Fresh Dill
• Basil Asiago Risotto