Superfood - March-April 2017

34 SUPERFOOD

ANCIENT GRAINS

Barley Risotto

INGREDIENTS

• 100g (3½oz) frozen broad beans


• 100g (3½oz) frozen petit pois


• 75g (2¾oz) pearl barley


• 1 tbsp olive oil


• 1 small onion, peeled and diced


• 2 cloves garlic, crushed


• 60ml (¼ cup) white wine (optional)


• 500–750ml (2–3 cups) low-sodium
  vegetable stock


• 4 spring onions, trimmed and sliced


• 10g (¼oz) chopped fresh mint


• 10g (¼oz) chopped fresh parsley


• freshly ground black pepper

SERVES: 2

PREP TIME: 10 MINUTES

COOKING TIME: 50 MINUTES

1. Bring two small pans of water to the boil.
   Cook the broad beans in one and the peas
   in the other according to packet instructions.
   Drain and refresh in cold water.


2. Pod the beans (remove the outer skin by
   pinching a hole in one end and squeezing
   them out).


3. Heat the olive oil in a large frying pan, add

the onion and cook gently until soft. Add

the garlic and barley and cook for a further

minute. Add the wine and cook until it is

absorbed. Add 500ml vegetable stock and

simmer, stirring occasionally, for 45 minutes

until the barley is tender and the stock is

absorbed (add more stock if necessary). Add

the beans and peas and cook gently for a

further two minutes, covered. Add the spring

onions, fresh herbs and black pepper to taste.

PER SERVING (BASED ON 750ML/3 CUPS VEGETABLE

STOCK) 391kcals, 12.1g protein, 10.2g fat,

(2.3g saturates), 62g carbs, 20.2g fi bre, 6g sugar,

0.4g sodium

SF9_P30-35 Ancient Grains SHSD.indd 34 06/02/2017 10:52