Asparagus and Pearl Barley Risotto TS 161

Name: Asparagus and Pearl Barley Risotto TS 161
Cuisine: European, Italian, Mediterranean
Ingredients: 1 tbsp extra virgin olive oil; 1 medium leek, trimmed and thinly sliced; 2 garlic cloves, roughly chopped; 100g pearl barley; 70g puy lentils; 100ml white wine; 2 tbsp bouillon or miso; 400g asparagus, tough parts of stalks discarded and finely chopped; 50g finely grated nutritional yeast; Parmesan cheese; 3 tbsp kefir; 15g parsley, finely chopped Salt and pepper; Sauerkraut; Nut Crumb (page 257); Broccoli for asparagus; Miso for Boosting Bouillon

5 steps

If you do do this again, do not add the KEFIR. Few dishes are more comforting than risotto, but with less than 0.5g of fibre per 100g in risotto rice, I wanted to create a version that's better for my gut health and blood sugar. Pearl barley has over 10 times more fibre, helping me stay energised for longer. If asparagus is not in season, try another green veg such as

Updated at: Wed, 30 Oct 2024 19:23:26 GMT

Nutrition balance score

Uh-oh! We're unable to calculate nutrition for this recipe because some ingredients aren't recognized.

Ingredients

0 servings

1 Tbspextra virgin olive oil

1leek

medium, trimmed and thinly sliced

2garlic cloves

roughly chopped

100gpearl barley

70gpuy lentils

100mlwhite wine

2 Tbspbouillon

or miso

400gasparagus

tough parts of stalks discarded and finely chopped

50gnutritional yeast

finely grated

parmesan cheese

3 Tbspkefir

15gparsley

finely chopped

Salt

pepper

Top ups

sauerkraut

Nut Crumb

Swaps

Broccoli

for asparagus

Miso

for Boosting Bouillon

Instructions

Step 1

1. Preheat the oven to 200°C/180°C fan/400°F/gas 6.

Step 2

2. Heat the olive oil in a casserole dish over a medium heat and sauté the leek with a pinch of salt for 3 minutes, stirring occasionally. Add the garlic and cook for 1 minute more.

Step 3

3. Add the pearl barley, puy lentils and wine. Simmer for 1 minute and then add 600ml of water and the Boosting Bouillon. Bring to the boil, place a tight-fitting lid on top and transfer to the oven for 25 minutes.

Step 4

4. Carefully remove the casserole dish from the oven and stir in the asparagus and grated Parmesan. Re-cover with the lid and return to the oven for 10 minutes.

Step 5

5. To prevent splitting, allow the risotto to cool slightly before stirring in the kefir. Scatter over the parsley and season to taste with salt and pepper.