Broccoli and blue cheese barley risotto

Author: Niki Bezzant - Founding Editor

Photographer: Devin Hart

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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

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 390cal

Kilojoules 1630kJ

Protein 16g

Total fat 13g

–Saturated fat 6g

Carbohydrates 45g

–Sugars 5g

Dietary fibre 8g

Sodium 680mg

Calcium 230mg

Iron 3.5mg

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.

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