Barley 'Risotto' Recipe
Servings: 4
Ingredients
- 450 gm barley
- 100 gm finely minced onions
- 100 gm finely minced garlic
- 100 gm minced asparagus
- 200 gm minced zucchini
- 200 gm minced vine ripened tomatoes
- 50 gm minced basil
- 1 lt vegetable stock for cooking, mainly asparagus flavour
- 500 ml reduced asparagus stock
- 30 ml extra virgin olive oil for cooking
- 1 c. Parmesan cheese, finely grated
- 1 x salt and pepper
Directions
- Heat the extra virgin olive oil in a heavy-bottomed frying pan over a medium-high heat. Sweat the onions and the garlic. Cook till golden brown, about 6 min. Add in the tomatoes and the barley, stir well, reduce the heat to low and let the flavours mingle for a minute or possibly so.
- Add in half of the vegetable stock to the pan and cook over a low heat. Once the liquid has been absorbed, stir it and add in more stock to cover the barley. After 8 - 9 min add in the zucchini the asparagus, cook till the barley is completely cooked, (stir in the parmesan here if you want to use it), season.
- Place the barley risotto in a bowl, garnish with additional asparagus tips, tomato concasse, reduced asparagus stock and serve. Garnish with basil crisp.
- Preparation is moderate
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 316g | |
| Recipe makes 4 servings | |
| Calories 621 | |
| Calories from Fat 137 | 22% |
| Total Fat 15.59g | 19% |
| Saturated Fat 5.6g | 22% |
| Trans Fat 0.0g | |
| Cholesterol 22mg | 7% |
| Sodium 637mg | 27% |
| Potassium 641mg | 18% |
| Total Carbs 100.81g | 27% |
| Dietary Fiber 19.3g | 64% |
| Sugars 3.89g | 3% |
| Protein 23.51g | 38% |
