Miso Mushroom Mixed Grain Risotto

Using multiple kinds of grain in this twist on risotto is an easy way to add diversity to your diet. This recipe replaces the traditionally used arbor...io rice with barley and quinoa, with mushrooms and spinach for extra fibre and flavour. Read more Using multiple kinds of grain in this twist on risotto is an easy way to add diversity to your diet. This recipe replaces the traditionally used arborio rice with barley and quinoa, with mushrooms and spinach for extra fibre and flavour.

Prep time
10 mins
Cook time
45 mins
FREEZER FRIENDLY
No
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
fibre
Probiotics
Prebiotics
Herbs &
spices
Contains
Nuts, Grains, Sesame, Soy, Gluten
Ingredients
Serves 4
dried mushrooms
water
boiling hot
white onion
finely diced
chestnut mushroom
finely sliced
pearl barley
white wine
vegetable stock
quinoa
miso paste
white
tahini
garlic cloves
minced
To serve
chives
finely sliced
lemon
juiced
Why is this healthy?
Plant
points
High
fibre
Probiotics
Prebiotics
Herbs &
spices

NUTRITION PER SERVING (Read more)

9g
Total Fat
61g
Carbs
11g
Fibre
6g
Sugars
389kcal
Calories
12g
Protein
6mg
Iron
31%
 
164mg
Magnesium
39%
 
332mg
Phosporus
27%
 
1099mg
Potassium
23%
 
747mg
Sodium
32%
 
0mg
Vitamin B1
30%
 
0mcg
Vitamin B12
0%
 
0mcg
Vitamin D
0%
 
2mg
Vitamin E
15%
 
150mcg
Vitamin B9
38%
 
99mcg
Vitamin A
11%
 
14mg
Vitamin C
16%
 
3mg
Zinc
29%
 
11mcg
Vitamin K
9%
 
1mg
Copper
113%
 
1mg
Vitamin B2
41%
 
6mg
Vitamin B3
35%
 
1mg
Vitamin B6
32%
 
106mg
Calcium
8%
 
Total Fat: 9g; Carbs: 61g; Fibre: 11g; Sugars: 6g; Calories: 389kcal; Protein: 12g; Iron: 6mg (31%); Magnesium: 164mg (39%); Phosporus: 332mg (27%); Potassium: 1099mg (23%); Sodium: 747mg (32%); Vitamin B1: 0mg (30%); Vitamin B12: 0mcg (0%); Vitamin D: 0mcg (0%); Vitamin E: 2mg (15%); Vitamin B9: 150mcg (38%); Vitamin A: 99mcg (11%); Vitamin C: 14mg (16%); Zinc: 3mg (29%); Vitamin K: 11mcg (9%); Copper: 1mg (113%); Vitamin B2: 1mg (41%); Vitamin B3: 6mg (35%); Vitamin B6: 1mg (32%); Calcium: 106mg (8%)
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Notes

If you soak your grains before cooking you might need less vegetable stock than stated.

Alternatives :
spinach - chard
white wine - more vegetable stock
tahini - almond butter
miso - dash of tamari

Why is this healthy?
Plant
points
High
fibre
Probiotics
Prebiotics
Herbs &
spices
Contains
Nuts, Grains, Sesame, Soy, Gluten
Ingredients
Serves 4
dried mushrooms
water
boiling hot
white onion
finely diced
chestnut mushroom
finely sliced
pearl barley
white wine
vegetable stock
quinoa
miso paste
white
tahini
garlic cloves
minced
To serve
chives
finely sliced
lemon
juiced
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Ingredients

Serves 4
dried mushrooms
water
boiling hot
white onion
finely diced
chestnut mushroom
finely sliced
pearl barley
white wine
vegetable stock
quinoa
miso paste
white
tahini
garlic cloves
minced
To serve
chives
finely sliced
lemon
juiced

Method

Your notes

1

Gather and prepare your ingredients.

2

Place the dried mushrooms into a bowl with the boiling hot water. Set aside to soak.

3

Place a heavy-bottomed saucepan over medium-high heat. Add the oil, once hot,add the onion and a light sprinkle of salt and pepper.  Saute for 4-5 minutes, stirring often, until translucent. Miso is salty so just a light sprinkle of salt is needed at this stage.

4

Add the mushrooms and garlic, saute for 5-6 minutes, until the mushrooms have released their liquid and reduced.

5

Add the barley and wine, cook for 4-5 minutes, stirring often, until the wine has evaporated.

6

Add half of the stock in small splashes for about 10 minutes, stirring very often, allowing the barley to absorb each addition before adding the next splash.

7

Add the quinoa and continue to cook and stir, adding the remainder of the stock in small splashes, allowing the grains to absorb each addition before adding the next, for a further 12-15 minutes.

8

Roughly chop the dried mushrooms and add them to the risotto along with their liquid and the miso, tahini, and spinach.

9

Juice the lemon over the surface, sprinkle with chives and a generous crack of black pepper before serving.

Notes

If you soak your grains before cooking you might need less vegetable stock than stated.

Alternatives :
spinach - chard
white wine - more vegetable stock
tahini - almond butter
miso - dash of tamari

Sign up today to unlock 1000+ recipes like this one
Join 1000s of others who are already learning how to achieve their health goals

User comments (4)

Janet 3 weeks ago

Much better than anticipated, tasty and filling.

Kim 2 months ago

Loved the use of different grains, adding a nuttier flavour and texture. Also healthier than risotto rice !!

Irene 3 months ago

I enjoyed trying a healthier alternative to a classic dish.

Dorian 4 months ago

So savoury and filling and delicious! Even after a longer than suggested cook time, though, the barley was still quite chewy. Is that to be expected or is there a way to help soften it up more?

Recipe categories: Fusion, One Pots, Sides

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