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Mushroom and Barley Risotto

🍄
High Carb Dairy-Free Hearty

⏱ 40 minutes

🍽 Serves 4

Perfect for Your Genetic Profile

This hearty barley risotto is perfect for those with high AMY1 expression who efficiently process complex grains. The earthy mushrooms provide umami flavor without triggering bitter sensitivity, making it ideal for TAS2R38 sensitive individuals.

Ingredients

  • 1 cup pearl barley
  • 4 cups warm vegetable broth
  • 2 tablespoons olive oil
  • 1 large onion, finely diced
  • 3 cloves garlic, minced
  • 1 lb mixed mushrooms (cremini, shiitake, oyster), sliced
  • 1/2 cup white wine (optional)
  • 2 tablespoons fresh thyme leaves
  • 1/4 cup fresh parsley, chopped
  • 3 tablespoons nutritional yeast
  • 2 tablespoons dairy-free butter or olive oil
  • Salt and black pepper to taste
  • 2 tablespoons toasted pine nuts

Instructions

  1. Keep vegetable broth warm in a saucepan over low heat.
  2. Heat olive oil in a large, heavy-bottomed pan over medium heat.
  3. Add diced onion and cook until translucent, about 5 minutes.
  4. Add minced garlic and cook for another minute until fragrant.
  5. Add sliced mushrooms and cook until they release their moisture and become golden, about 8-10 minutes.
  6. Add barley and stir to coat with the mushroom mixture, toasting for 2 minutes.
  7. If using wine, add it now and stir until absorbed.
  8. Add warm broth one ladle at a time, stirring frequently and waiting for each addition to be absorbed before adding the next.
  9. Continue this process for 25-30 minutes until barley is creamy and tender but still has a slight bite.
  10. Stir in fresh thyme, half the parsley, and nutritional yeast.
  11. Add dairy-free butter for extra creaminess and season with salt and pepper.
  12. Serve immediately, garnished with remaining parsley and toasted pine nuts.

Nutritional Benefits

  • Complex Carbohydrates: Barley provides sustained energy release
  • Beta-Glucan Fiber: Supports heart health and cholesterol levels
  • B Vitamins: Mushrooms are rich in B-complex vitamins
  • Selenium: Important antioxidant mineral from mushrooms
  • Plant Protein: Barley and nutritional yeast provide protein

Genetic Profile Tips

  • AMY1 High Copy: Barley will be efficiently processed for sustained energy
  • TAS2R38 Sensitive: Mushrooms provide umami without bitter notes
  • Lactose Sensitive: This recipe is naturally dairy-free
  • Preparation Tip: Stir frequently for the creamiest texture