Barley Risotto with Basil and Roasted Tomatoes
Vegan — 3 Carb Choices

Fall is around the corner, but if you still have access to those delicious tomatoes and basil here's the dish for you.

Sodium Per Recipe: 359.5 mg Sodium Per Serving: 89.9 mg

Serves 4

  • 1 cup pearl barley, uncooked (18 mg)
  • 1 small onion, chopped (2.8 mg)
  • 5 Roma tomatoes, quartered (15.5 mg)
  • 2 cups no salt added chicken broth* (520 mg)
  • 2 cups filtered water* (trace)
  • 1 cup fresh basil, chopped or chiffonade (.96 mg)
  • 4 cloves garlic, chopped (2.04 mg)
  • ¼ tsp. black pepper (.231 mg)
  • 2 tablespoons extra-virgin olive oil (trace)
  • 2 ounces (slices) Sargento Baby or Low-fat Swiss Cheese, cut in ½ inch squares (60 mg)


  • Preheat oven to 450o F. Place quartered tomatoes in a bowl and sprinkle with half the black pepper and 1-tablespoon extra-virgin olive oil. Mix until tomatoes are thoroughly covered with oil. Place tomatoes on a piece of aluminum foil on a baking sheet and roast for 25 minutes in oven.

    While the tomatoes are roasting, sauté the onion and garlic in the remaining 1 T olive oil in a 2-3 qt. pan until translucent. Add the barley and stir until completely covered with oil. Add chicken broth in ½ cup increments at a time. Stir in each addition and cook until completely absorbed. Each time you add another ½ cup stir and make sure the barley mixture is simmering. It will take 30 to 40 minutes for the barley to completely absorb the broth.

    Remove the barley from heat and stir in the tomatoes and fresh basil. Sprinkle with remaining half of the black pepper and add the cheese on top.

    Serve as main course or as a side dish with chicken. Delicious!

    *Combine water and broth before using. You can use 4 cups of Swanson rather than two Swanson and two water. However, add 280 mg sodium for the recipe if you use 4-cups Swanson unsalted broth or 70 mg per serving.
Nutrient Data Per Serving(: Calories: 310, Protein: 10.7 g, Carbohydrate: 45.3 g, Dietary Fiber: 9.221 g, Total Sugars: 3.229 g, Total Fat: 10.3 g, Saturated Fat: 2.663 g, Monounsaturated Fat: 3.47 g, Polyunsaturated Fat: 2.692 g, Cholesterol: 0 mg, Trans Fatty Acids: 0 g, Total Omega-3 FA: .081 g, Total Omega-6 FA: 0 g, Potassium: 380.6 mg, Sodium: 89.9 mg, Vitamin K: 33.9 mcg