Pearl barley autumn vegetable risotto

Ingredients

Serves (1) Serves (2) Serves (4) Serves (6) — default Serves (8) Serves (10)

Units: Metric Imperial (US)

Measurements explained

• 500g silver beet, white removed and set aside
  
• pinch salt
  
• pinch black pepper
  
• pinch nutmeg
  
• 1 onion, sliced, ends set aside
  
• 500g Brussels sprouts, stems removed and set aside, halved
  
• 1 carrot, chopped, ends set aside
  
• 2 celery sticks, chopped, ends set aside
  
• 3 tablespoons olive oil
  
• 1 fennel bulb, outer leaves removed, sliced
  
• 2 bay leaves
  
• 4 cloves garlic, sliced
  
• 2 cups (420g) pearl barley
  
• 1 cup white wine
  
• 2 cups thickly sliced mushrooms
  
• 2 cups shaved or grated parmesan
  
• 1 tablespoon honey
  
• 1 tablespoon mustard
  
• 1 tablespoon lemon juice
  
• 2 tablespoons chopped toasted almonds, to garnish

Log in or sign up to save this recipe to your shopping list.

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

Stay Awake

(Stops screen from sleeping)

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. In a bowl, toss sprouts through honey, mustard and lemon juice.
7. Divide risotto among bowls or pasta plates to serve. Top with silver beet purée, sprouts and almonds.

Variations

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.

HFG tip

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

Nutrition info (per serve)

Calories 572 cal

Kilojoules 2390 kJ

Total fat 18 g

Saturated fat 7 g

Member only

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.

Find this recipe interesting?

Save to favs/meal planning

Log in now in to enjoy this feature

See favs

First published: May 2017

Have you made this?
Tell us how it went!

Tag us on Instagram at @healthyfoodguidemag

Leave a comment Click here to cancel reply.

You must be logged in to post a comment.

Achieve your goals

Unlock your ultimate healthy eating toolkit

Get instant access to everything you need to plan, shop and eat well in one place.

SUBSCRIBE