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Pearl barley & rocket risotto with pumpkin
Pearl barley & rocket risotto with pumpkin
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Prep Time:
10 minutes
Cook Time:
35 minutes
Total Time:
45 minutes
Elevate classic Italian flavors with a nutritious twist.
Ingredients:
  • 800g pumpkin, peeled, seeded, cut into 1.5cm pieces
  • 1 1/2 tsp chicken style stock powder
  • 750ml (3 cups) water
  • 1 white onion, finely chopped
  • 2 garlic cloves, crushed
  • 220g (1 cup) pearl barley, soaked overnight, drained
  • 2 tsp chopped fresh rosemary
  • 160ml (2/3 cup) white wine
  • 1 bunch rocket, trimmed, coarsely chopped
  • 50g (1/3 cup) low-fat feta, crumbled
Instructions:
  • Preheat your oven to 180ºC. Line a baking tray with non-stick baking paper. Spread the pumpkin on the tray and lightly spray with oil. Bake for 25 minutes until the pumpkin is tender and golden.
  • In a saucepan, bring water and stock powder to a boil, then simmer gently. In a large saucepan over medium heat, sauté onion until soft. Add garlic and cook until fragrant. Mix in barley and rosemary.
  • Pour in the wine and cook with the barley mixture until reduced by half. Stir in a ladleful (about 125ml/1/2 cup) of simmering stock and cook, stirring continuously, until the liquid is absorbed. Keep adding stock, one ladleful at a time, stirring constantly, until the barley is tender, which should take around 20-25 minutes.
  • Combine the pumpkin and rocket with the barley mixture and let it stand covered for 5 minutes. Then, mix in the feta.

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