Kumara and pearl barley risotto
Prep
10 min
Cook
30 min
Serves
4
Skill
Vegetarian
Prep
10 min
Cook
30 min
Serves
4
Skill
Pearl barley is a nutrient rich grain. The nutty texture of the cooked pearl barley marries well with the creamy consistency of a risotto. Try it out you will be pleasantly surprised how easy it is.
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Ingredients
- 2 tsp oil
- 2 cups cubed kumara
- 1 tbsp oil, extra
- 1 leek, sliced
- few sprigs thyme, removed from stem
- 1 litre reduced salt vegetable stock
- 2 cups pearl barley, rinsed
- 1 cup reduced salt vegetable stock, extra
- ¼ cup finely grated parmesan
- 2 cups baby spinach leaves
- 1 tablespoon pepita seeds
Nutrition per serving
2118 kJ
energy kj
14.7 g
protein
0.6 g
saturated fat
15.5 g
dietary fibre
72.7 g
carbohydrate
6.9 g
sugars
947 mg
sodium
Method
- Toss cubed kumara with oil and place on a baking tray. Bake in a hot oven, 200°C, for 20 minutes or until golden.
- Heat extra oil in a cast iron pot and saute leek and thyme until leek is tender.
- Add stock and bring mixture to the boil.
- Stir through pearl barley and bring mixture back to the boil, then reduce heat and simmer with lid on for 20 minutes, stirring occasionally.
- Remove lid and add extra hot stock and simmer for remaining 10 minutes with lid off.
- When pearl barley is cooked, fold through roasted kumara, parmesan and baby spinach leaves. Sprinkle with pepitas.
Tips
- To make this recipe vegan replace parmesan with 1 tbsp savoury yeast flakes.
- 2 tsp oil
- 2 cups cubed kumara
- 1 tbsp oil, extra
- 1 leek, sliced
- few sprigs thyme, removed from stem
- 1 litre reduced salt vegetable stock
- 2 cups pearl barley, rinsed
- 1 cup reduced salt vegetable stock, extra
- ¼ cup finely grated parmesan
- 2 cups baby spinach leaves
- 1 tablespoon pepita seeds
Nutrition per serving
2118 kJ
energy kj
14.7 g
protein
0.6 g
saturated fat
15.5 g
dietary fibre
72.7 g
carbohydrate
6.9 g
sugars
947 mg
sodium
- Toss cubed kumara with oil and place on a baking tray. Bake in a hot oven, 200°C, for 20 minutes or until golden.
- Heat extra oil in a cast iron pot and saute leek and thyme until leek is tender.
- Add stock and bring mixture to the boil.
- Stir through pearl barley and bring mixture back to the boil, then reduce heat and simmer with lid on for 20 minutes, stirring occasionally.
- Remove lid and add extra hot stock and simmer for remaining 10 minutes with lid off.
- When pearl barley is cooked, fold through roasted kumara, parmesan and baby spinach leaves. Sprinkle with pepitas.
Tips
- To make this recipe vegan replace parmesan with 1 tbsp savoury yeast flakes.