Pearl barley autumn vegetable risotto

Author: Sam Campbell - Chef

Photographer: Devin Hart

High in iron and calcium, this hearty, vegetarian pearl barley risotto is a great alternative to traditional risotto.

Serves: 6

Time to make: 1 hr

Ingredients

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To make silver beet purée, in a pan over medium heat, cook washed leaves until wilted. Season with salt, pepper and nutmeg. Blend until puréed. Set aside.
To make stock, in a large saucepan bring 4 cups of water to the boil. Add silver beet stalks and vegetable ends and boil for 10 minutes. Strain and set liquid aside. Discard ends and stalks.
Preheat oven and a medium roasting pan to 180˚C. Add 4 teaspoons of oil and sprouts to the hot pan and roast for 20-30 minutes, stirring occasionally, until just crispy.
Meanwhile, in a stove-top pan, heat remaining oil over medium-low heat. Fry onion, carrot, celery and fennel for 10 minutes until very soft. Add bay leaves and garlic for last 2-3 minutes, stir well. Add barley and cook, stirring, for 5 minutes.
Add wine, and cook, stirring, for 2 minutes, then add mushrooms. Add half the stock and stir well. Cook over low heat, stirring often, until liquid is almost absorbed. Add remaining stock, and cook until barley is tender. The risotto should be fairly moist and loose. If not, add a little water. Stir through parmesan and let it sit for 5 minutes with the lid on.
In a bowl, toss sprouts through honey, mustard and lemon juice.
Divide risotto among bowls or pasta plates to serve. Top with silver beet purée, sprouts and almonds.

Make it gluten free: Use arborio rice instead of barley and check mustard and nutmeg gluten free.

Make it vegan: Use vegan parmesan, such as Angel Food, and use vegan wine. Substitute honey for a vegan sweetener.

You can reheat leftovers the next day or make into risotto balls.

Calories 572 cal

Kilojoules 2390 kJ

Protein 26 g

Total fat 18 g

Saturated fat 7 g

Carbohydrates 60 g

Sugar 14 g

Dietary fibre 21 g

Sodium 450 mg

Calcium 480 mg

Iron 4.5 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.