Try this one pot mussel risotto that is surprisingly easy to put together, but tastes so delicious that you can serve it to a crowd.
Disclaimer: I created this recipe in partnership with Social Shell PEI Mussels, but this blog post was written independently.
Why I Created This Mussel Risotto Recipe
I first started making this recipe after realizing how much beautiful broth was left behind from my white wine steamed mussel recipe. Instead of letting it go to waste, I began saving it to use in other recipes and this dish was born. The broth adds a deep, briny flavour that brings the whole meal together without needing extra salt. Which means it’s great for your blood pressure too!
My audience has also been asking for more heart healthy dinner recipes and I’m excited to share this one. I love a traditional risotto with Arborio rice, but being a heart health dietitian, I swapped it for barley. A whole grain, rich in soluble fiber that supports healthy cholesterol levels.
Why This Mussel Risotto is Heart Healthy
Soluble fiber is a key nutrient in the Portfolio Diet, a diet designed to lower cholesterol. North American’s are not eating enough soluble fiber. Thus it is my mission to start showing my audience how easy (and tasty!) it is to cook with.
Barley
Barley is one of two grains with the highest beta-glucan content. Beta-glucan is a form of soluble fiber with many health benefits such as lowering cholesterol for heart health (1).
Beta glucan is naturally present in barley and it creates a gel-like substance in the gastrointestinal tract (2). It works by reducing the absorption of cholesterol in the blood stream. It also stimulates a bodily process called reverse cholesterol transport, which removes excess cholesterol (3).
Barley not only can unclog arteries but it can lower blood pressure too. It’s also a low glycemic index grain. This means they help increase satiety for weight managment as well as improve blood sugar levels (4).
Other barley recipes on my website include Barley Pancakes, Sticky Tempeh Bowl, Barley Porridge, and this article on Barley Flakes (with recipes of course).
Chickpeas
I’ve added chickpeas to this dish. It is another staple in the Portfolio Diet, for increased protein and even more soluble fiber. Chickpeas can also be found in the DASH Diet, Mediterranean Diet and The MIND diet.
Be sure to check out my chickpea recipes if you are looking for more Portfolio Diet Recipes To Lower Cholesterol. They include Chocolate Coated Chickpeas, Chickpea Milk and Mediterranean Chickpea Quinoa Bowl.
Mussels
Finally, mussels were added as a heart healthy protein. They are low in saturated fats and high in heart healthy unsaturated fats (like omega 3 fatty acids!). You can learn more about just why they are so heart healthy in my White Wine Steamed Mussels post.
How To Make Mussel Risotto
To make this mussel risotto start by sautéing onion and garlic in olive oil. Then toast the barley with herbs before adding broth.
Let it simmer until tender, then steam the mussels right in the pot for rich, briny flavour.
Remove the mussels, stir in chickpeas, tomatoes, and broccolini, and finish with peas and a squeeze of lemon.
Fold the mussels back in just before serving for a creamy, hearty risotto that’s nourishing and easy to clean up.
Watch The Video Tutorial
Watch how easy this one pot mussel risotto comes together.
Other Heart Healthy Dinner Meals
Final Thoughts
If there’s one thing I love as a busy mom, it’s a one pot meal that doesn’t leave the kitchen looking like a storm hit it. This mussel risotto does just that.
This dish can be a weekly staple, or elegant enough for entertaining. It’s the kind of dish that looks impressive on the table with very little fuss. If you try this mussel risotto recipe, I’d love to hear what you think in the comments below.
Mussel Risotto
Equipment
- 1 french oven
Ingredients
- 1 tbsp extra virgin olive oil
- 1 small white onion finely chopped
- 2 garlic cloves minced
- 1 tsp oregano dried
- 2 bay leaves
- 1 cup pearl barley rinsed
- 4 cups low sodium vegetable stock
- 2 lbs mussels scrubbed and debearded
- 1 cup low sodium canned chickpeas rinsed
- 1 cup cherry tomatoes
- 1 bunch broccolini trimmed
- 1/2 cup frozen peas
- 1 lemon juiced
Instructions
- Heat olive oil in large skillet or French oven over medium head. Add chopped onion and garlic. Sauté for 3-4 minutes until soft and fragrant.
- Add pearl barley to pan and stir for 1-2 minutes to lightly toast.
- Stir in oregano and bay leaves.
- Pour in stock. Bring to a gentle boil, then reduce heat to low and cover with a lid. Simmer for 20 minutes, stirring occasionally, until the barley is tender and chewy.
- Add mussels directly to the pot. Cover with a lid and cook for 5-7 minutes, until the mussels open. Discard any that remain closed. Remove mussels from the pot, set aside and cool slightly, then take the meat out of the shells.
- Stir in chickpeas and cherry tomatoes. Cook for 5 minutes to warm through.
- Fold in broccolini and cover for 3-5 minutes until bright green and tender-crisp.
- Stir in frozen peas and lemon juice. Cook for 2 more minutes.
- Gently fold in cooked mussels and heat just until warmed through. Remove bay leaves.
- Divide risotto among bowels and garnish with a squeeze of lemon. Serve warm.