Name: Pumpkin White Cheddar Orzetto (Barley Risotto)
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: Italian
Ingredients: 1 Tablespoon butter or olive oil; 1/2 cup barley; 1 onion, peeled & chopped; 3 – 4 cloves garlic, peeled & chopped; 1/4 cup sherry or dry white wine; 1/2 teaspoon salt (or to taste); 1/2 teaspoon Aleppo pepper flakes (or chipotle); 2 cups cauliflower rice; 2 cups cooked pumpkin or butternut squash, cut into small cubes; 2 – 3 oz. shredded white cheddar cheese; 2 – 3 oz. Greek cream cheese (or Neufchatel); 1 Tablespoon chopped fresh sage leaves

Description

Risotto gets a healthy makeover for autumn with pumpkin, barley, and cauliflower rice stepping in to replace the white rice. Both creamy and cheesy, with a bit of chewiness from the barley and a light hint of pumpkin and sage, you’ll love this savory, heart healthy dish.

Ingredients

Scale

1 Tablespoon butter or olive oil
1/2 cup barley
1 onion, peeled & chopped
3 – 4 cloves garlic, peeled & chopped
1/4 cup sherry or dry white wine
1/2 teaspoon salt (or to taste)
1/2 teaspoon Aleppo pepper flakes (or chipotle)
2 cups cauliflower rice
2 cups cooked pumpkin or butternut squash, cut into small cubes
2 – 3 oz. shredded white cheddar cheese
2 – 3 oz. Greek cream cheese (or Neufchatel)
1 Tablespoon chopped fresh sage leaves

Instructions

Heat 3 cups water in a teapot or electric kettle.
Heat a large saute pan over medium heat. Add the butter or oil, then the barley. Cook uncovered for several minutes, stirring frequently, until the barley is toasted and light brown in color.
Add the onion and garlic and saute for a few minutes longer, until the onion is soft and translucent. Stir in the sherry, salt and pepper. Cook, stirring constantly, until the liquid is absorbed. Add 1/4 cup hot water and cook until that liquid is absorbed. Repeat this process of adding water, stirring until it’s absorbed, then repeating again for 15 – 20 minutes.
At this point it’s time to take a rest and let the barley cook the rest of the way. Stir in 1/2 cup hot water, reduce heat to medium low and let cook for 10 – 20 minutes, checking after 10 minutes to see if the barley is done and if there is still liquid in the pan. If needed, add 1/4 cup hot water, cover again and continue cooking until the barley is chewy.
Stir in the cauliflower rice and pumpkin and cook for about 5 minutes, until the cauliflower rice is crisp tender. Add the cheeses and sage, stirring until the cheeses have melted into the barley risotto. Taste and add salt and/or freshly ground pepper if needed.
Enjoy hot with a little extra shredded cheese on top and fresh sage leaves for garnish, if desired.

Notes

Prep and cooking time do not include time for cooking the pumpkin.

Nutrition

Serving Size: 1/2 cup
Calories: 120
Fat: 5.4g
Saturated Fat: 2.6g
Carbohydrates: 13.3g
Fiber: 2.9g
Protein: 4.1g