This is creamy risotto without the cream, clocking in at less than 250 calories per bowl. Plus, if you love the deep orange sweetness of squash, you’ll love this beta-carotene-rich risotto (1). Pearled barley has more than double the fiber of arborio rice (traditionally used in risotto) and gives off healthy starches to thicken the broth as it cooks (2)

Active time: 25 minutes | Total time: 55 minutes

Seared Portobello Mushroom and Squash Barley Risotto

Ingredients

• 1 tbsp olive oil, divided
• 1 medium onion, chopped
• 1 medium acorn squash, about 1 1/4 lb (550g), halved, seeds removed
• 1 cup (216g) pearled barley
• 1/4 cup (60g) white wine
• 1 tsp dried thyme
• 4 cups low sodium vegetable stock
• 1/2 tsp salt
• 1 tsp black pepper
• 2 tsp lemon juice
• 6 tbsp shredded Parmesan cheese
• 1 large portobello mushroom, cut into 12 slices

Directions

Add 2 tsp of the olive oil in a large pot and place over medium-high heat. Add the onion and cook, stirring occasionally, until softened and translucent, about 5 minutes.

While the onion cooks, halve the squash and place it in a steamer over simmering water. Cover and steam for about 10 minutes, or until the squash is tender when pierced with a paring knife. Let cool slightly, then scoop out the flesh and mash to make about 2 cups. Set aside.

Add the barley, white wine, and thyme to the onions and stir to combine. Cook, stirring occasionally, until the white wine has evaporated. Pour in the vegetable stock and increase the heat to high. Bring to a boil, then reduce the heat to low, cover, and cook for 30 minutes. Uncover, stir in the mashed squash, and simmer for about 5 minutes, until thick and creamy and most of the liquid is absorbed. Stir in the salt, black pepper, lemon juice and Parmesan cheese. Once the cheese has melted, remove from the heat and cover loosely.

Heat a large cast-iron skillet over high heat. Drizzle with the remaining olive oil and add the portobello slices in a single layer. Cook for 3–4 minutes, or until deeply browned.

Serve 1 cup of risotto topped with 2 slices of seared portobello mushroom.

Serves: 6 | Serving Size: 1 cup risotto, plus 2 slices portobello

Nutrition (per serving): Calories: 225; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 4mg; Sodium: 375mg; Carbohydrate: 41g; Dietary Fiber: 6g; Sugar: 2g; Protein: 6g

Nutrition Bonus: Calcium: 8%; Iron: 10%; Potassium: 481mg; Vitamin C: 3%

Originally published October 2019; Updated June 2026

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