Pearl Barley Vegetable Risotto

Pearl Barley Vegetable Risotto

This dish tastes wonderful thanks to all the fresh ingredients in it. The pearl barley gives the dish a slightly nutty taste and moist chewy texture.

CAL P/SERVE
287
kJ P/SERVE
1200
FAT P/SERVE
9.5g
CARBS P/SERVE
35.8g
PROTEIN P/SERVE
9.5g
SUGAR P/SERVE
5.1g
SODIUM P/SERVE
138g
FAT
%
2%
ENERGY RDI%
13.7%

Barley is an excellent source of fibre and is great for our intestines and helping to keep us regular. It's also a good source of protein and excellent source of Vitamin B.

Pearl barley comes dry and usually is stocked in the supermarkets where you find dried peas and lentils. Barley is a whole grain that has a nutty taste and chewy texture when cooked.

This recipe is low fat, low sugar and low sodium.

Ingredients

  • 1 cup pearl barley, dried
  • 1 tomato, diced
  • 1 onion, sliced
  • 1 tbsp. olive oil
  • 6 cups chicken or vegetable stock
  • 2 large handfuls, 75g baby spinach
  • 2 cloves garlic, crushed
  • 4 small mushrooms, sliced
  • 1 tbsp. butter
  • 1 tbsp. parmesan cheese
  • 2 tsp. mixed herbs
  • ΒΌ capsicum, sliced

Method

  1. In a med non-stick frypan, heat olive oil and sauté onions for 10 mins on low-med heat, don’t burn.  Then add capsicum, and cook a further 3 mins.
  2. Add pearl barley and 1 cup of heated stock, stirring.  After 1-2 minutes, add 2 cups stock more, with garlic and mixed herbs and simmer on low heat.
  3. When liquid mostly gone add 1-2 cups more and the mushrooms, when this has reduced add more stock.  It should take about30-40 mins of simmering to cook in total.
  4. It is cooked when firm but soft to bite, you don’t want too mushy, so when nearly  cooked add tomatoes and spinach, when spinach wilted add butter and parmesan cheese then season with cracked pepper.

Nutrition Table

Servings: 4 Serving size:453g
Average Serve Average 100g
Energy 1200 kJ 266 kJ
  287 Cal 64 Cal
Protein 9.5 g 2.1 g
Fat, total 9.5 g 2.1 g
- Saturated 3.7 g 0.8 g
Carbohydrate 35.8 g 7.9 g
- Sugars 5.1 g 1.1 g
Sodium 138 mg 31 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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