Pearl Barley Risotto
This warming dish tastes so rich and creamy, it’s hard to believe there’s no cream in it! Pearl barley is a great alternative to white risotto rice as it is full of dietary fibre, so a great way to try and reach our 30g daily target!
SERVES 4
PREP TIME 10 MINUTES
COOKS TIME 50 MINUTES
DIFFICULTY MEDIUM
Ingredients
1 tbsp olive oil
1 onion, diced
3 cloves garlic, crushed
2 medium leeks
200g button mushrooms (extra if not using chicken)
260g pearl barley
750ml vegetable stock
6 skinless boneless chicken thighs
260g bag spinach
Zest & juice 1 lemon
Handful fresh thyme leaves
Chopped chives
Grated parmesan
Salt & pepper
Method
1.
Glug the olive oil into a large heavy-bottomed pan, over a medium heat. Fry the onion, garlic and leeks until they have softened and reduced, around 4 minutes. Season with a pinch of salt and pepper.
2.
Add the mushrooms and heat for a further 4 minutes, before pouring in the pearl barley. Coat the pearl barley in the rest of the ingredients, and stir for 3 minutes.
3.
Gently pour in the stock and stir well, then allow it to simmer on a low heat for 10 minutes. If using chicken, add in and simmer for a further 15 minutes, until it is cooked through. For a risotto without chicken, just simmer for 20-25 minutes from when the stock is added, until all water is absorbed and the barley is soft.
4.
Remove from the heat and stir in the lemon, herbs and spinach, stirring until wilted.
5.
Serve with the grated parmesan and a sprinkle of herbs!
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