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Pearl Barley Perlotto with Mushrooms & Goat Cheese
Why it's Low GI
Pearl barley has one of the lowest GIs of any grain (around 25) thanks to its beta-glucan fibre — a much gentler choice than the Arborio rice of a classic risotto. Mushrooms and goat cheese add protein and savoury depth.
Method
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- Rinse the stock vegetables and steam them with the herbs for about 20 minutes; strain and keep the broth.
- Set a clean pan (or multicooker on "Fry") over the heat and melt the butter.
- Sauté the onion until golden, add the mushrooms and cook a few minutes.
- Add the garlic and the pearl barley and stir-fry briefly.
- Pour in 2 cups of the broth and simmer (or "Stew") for about 30 minutes, until absorbed.
- Check the grains — they should be soft and creamy; add more broth if needed.
- Stir through the goat cheese, then garnish with parsley and cracked pepper.
Nutrition
Per serving (est.): ~180 kcal · Carbs 26 g · Fat 5 g · Protein 7 gNutrition and glycaemic index (GI) values are estimates, calculated from the ingredients. Please double-check meals before cooking if it matters for your diet.
Tip
Pearl barley contains gluten. Cook it slowly, risotto-style, so it turns creamy while keeping its low-GI advantage.
More Low-GI recipes
GI figures are estimates for general guidance and are not a substitute for personalised medical or dietary advice.