Broccoli and blue cheese barley risotto

Serves: 4

Time to make: 45 mins

Ingredients

More weights & measures

2 cups reduced-salt vegetable stock
2 cups water
1 tablespoon olive oil
3 spring onions, finely chopped
1 clove garlic, finely chopped
1 cup pearl barley
¼ cup white wine
4 cups broccoli florets, in bite-sized pieces
5 cups spinach or silver beet leaves, roughly chopped
100g blue vein cheese, crumbled
black pepper, to serve

Instructions

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1 Heat stock and water in a saucepan until just below boiling. Reduce heat and keep hot.

2 Heat oil in a large pan over medium heat. Add spring onions and garlic and cook for 1 minute, without browning. Add barley and cook for 1 minute. Pour in the wine and stir until absorbed. Pour over 3/4 of the stock.

3 Reduce heat and cook for 25-30 minutes on a low simmer, stirring occasionally and topping up with remaining stock if needed.

4 Add broccoli and spinach and stir through. Cook for another 5-10 minutes, until barley is tender.

5 Remove from the heat and stir in the cheese. Season with black pepper.

Variations

Make it gluten free: Use arborio rice instead of barley and check stock is gluten free.

Make it low FODMAP:

Use garlic-infused oil and omit garlic.
Use arborio rice instead of barley.
Use green part of spring onion only.
Use a low-FODMAP chicken stock that does not include onion or garlic.

Nutrition Info (per serve)

Calories 390 cal

Kilojoules 1630 kJ

Protein 16 g

Total fat 13 g

Saturated fat 6 g

Carbohydrates 45 g

Sugar 5 g

Dietary fibre 8 g

Sodium 680 mg

Calcium 230 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.