Prawn & Pea Risotto with Barley
A pearl-barley risotto with prawns and peas — 34 g of protein, 12 g of fiber and 492 kcal, using barley in place of arborio rice for far more beta-glucan.
A pearl-barley risotto with prawns and peas — 34 g of protein, 12 g of fiber and 492 kcal. Barley stands in for arborio rice, which carries far more beta-glucan. One pot, about 35 minutes of mostly hands-off simmering.
Ingredients (1 serving)
- Prawns — 150 g
- Pearl barley — 70 g dry
- Peas — 100 g
- Onion + stock — 300 ml
- Parmesan — 15 g
Macros per serving
- Calories: 492 kcal
- Protein: 34 g
- Fat: 12 g
- Carbs: 62 g
- Fiber: 12 g
Key micronutrients
- Fiber: 12 g
- Selenium: ~50 µg
- Vitamin B12: ~1.5 µg
Why it earns a spot in the rotation
- Fiber from the barley swap. 12 g per serving — pearl barley's beta-glucan content is the reason it replaces arborio rice here, which contributes almost none.
- Selenium from the prawns. ~50 µg per serving, one of the higher selenium counts across the dinner set.
- B12 from shellfish. ~1.5 µg per serving covers more than half the adult RDA.
- High protein for a grain-forward dish. 34 g of protein keeps a barley risotto from reading as a carb-only meal.
Related protocols
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
