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Quick mushroom and barley risotto: creamy, high in fiber, ready in 25 minutes

Barley is the easiest way to get the creamy texture of risotto with several times the fiber of white rice. It is rich in beta-glucan, a soluble fiber that forms a gel in the gut and slows how fast sugar from the meal reaches your blood.

Creamy mushroom and pearl barley risotto in a bowl, topped with fresh parsley
Prep10 min
Cook15 min
Serves4
Fiber (est.)9 g

This version uses quick-cooking pearl barley, which is ready in about 12 minutes, so the whole dish is on the table in 25. Look for it next to regular barley; the box says quick or quick-cooking.

This is one of our prediabetes recipes, and the total time is 25 minutes. To see why these foods help, read our guide to insulin resistance and prediabetes or the full overview of insulin resistance.

Quick Mushroom Barley Risotto

Risotto

  • 1 tbsp (15 ml) olive oil
  • 8 oz (225 g) cremini mushrooms, sliced
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 1 cup (200 g) quick-cooking pearl barley
  • 3 cups (720 ml) hot low-sodium vegetable or chicken broth
  • 2 cups (60 g) baby spinach
  • 1/2 cup (50 g) grated Parmesan
  • 1 tbsp lemon juice
  • 1 tsp fresh thyme leaves (or 1/2 tsp dried)
  • Black pepper and a pinch of salt

Method

  1. Heat the oil in a wide, deep skillet over medium-high heat. Add the mushrooms and cook 5 minutes, without stirring much, until browned and the liquid has cooked off.
  2. Add the onion and cook 2 minutes, then the garlic and thyme for 30 seconds.
  3. Stir in the barley, then add 2 cups of the hot broth. Simmer, stirring now and then, for 8 minutes until most of the liquid is absorbed.
  4. Add the remaining broth and cook 4 to 5 minutes more, until the barley is tender and the sauce is creamy.
  5. Fold in the spinach until wilted, then the Parmesan and lemon juice. Season with pepper and taste for salt (broth and cheese are already salty).

Approximate per serving: 300 calories, 11 g protein, 9 g fiber. Values are estimates and vary with brands and portions.

Why this works for prediabetes

  • Beta-glucan fiber. Barley is one of the richest food sources of this soluble fiber, which blunts the blood sugar rise after a meal.
  • Protein from cheese and barley. Together they give about 11 g per serving, which slows stomach emptying.
  • Slow, whole grain carbohydrate. Pearl barley has a much lower glycemic effect than white rice or pasta.

The same principles are explained in detail in our insulin resistance and prediabetes guide. For more ways to add fiber to meals, see the fiber guide.

Make it your own

  • Do not use hulled barley here; it needs 45 minutes or more. Quick-cooking pearl barley is the one that fits the time.
  • Add a fried or soft-boiled egg on top for more protein.
  • Leftovers thicken. Loosen with a splash of broth when reheating.

More prediabetes recipes

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.