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Pumpkin-Feta-pearl-barley-risotto

Pumpkin & Feta Pearl Barley Risotto Recipe

This recipe is hearty, wholesome and full of flavour! Note that the pearl barley takes a little longer to cook than Arborio rice – about 30 minutes instead of 15. But it's high in selenium, dietary fibre and protein; and delicious!

Serves: 4
Prep Time: 20 minutes
Cook Time: 30 minutes

Ingredients:

  • 1 tbsp unsalted butter
  • 1 medium courgette, quartered lengthways and chopped into thick pieces
  • 600g pumpkin or butternut squash, peeled and chopped into cubes
  • 2 garlic cloves, crushed
  • Zest of 1 lemon
  • 1 tbsp fresh thyme leaves, chopped
  • 5 tbsp dry white wine
  • 1 unsalted, gluten-free vegetable stock cube
  • 1 litre hot water
  • 300g pearl barley, rinsed and drained
  • Himalayan fine rock salt and freshly ground black pepper
  • 80g frozen peas
  • 100g Feta, crumbled
  • Rocket leaves

Instructions:

  1.  Melt the butter in a deep frying pan over a medium to low heat. Add the courgette and cook for 2–3 minutes, until softened. Add the pumpkin or squash, garlic, half of the lemon zest and half of the thyme, stirring to coat. Add the wine, cover, and cook for 10 minutes, until the pumpkin is almost cooked.
  2.  Meanwhile, add the stock cube to one litre of hot water and stir. Bring this vegetable broth to a boil in a saucepan and keep it simmering over a low heat.
  3.  Add the pearl barley to the pumpkin mixture and stir for 1–2 minutes to coat the grains. Add the hot broth one ladleful at a time. Wait for the broth to be fully absorbed before adding more. Continue for 20–30 minutes, stirring constantly, until all the broth has been absorbed and the barley is cooked through and slightly firm to the bite.
  4.  Season to taste, then stir in the peas and half of the crumbled Feta. Serve topped with the remaining lemon zest, thyme, Feta and some rocket leaves.

Per Serving 460kcals, 10.3g fat (6.2g saturated), 78.2g carbs, 9.5g sugars, 15.2g protein, 17.9g fibre, 1.167g sodium

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This gorgeous recipe is courtesy of our sister website easyfood.ie. Easy Food is Ireland’s go-to source for all things food. It is the ultimate cooking and kitchen guide for home cooks, from fail-safe recipes to expert tips from our very own custom-built test kitchen. Visit easyfood.ie for more great recipes, and don’t forget to pick up a copy of our magazine!


About the Author

Easy Food is Ireland's No.1 food magazine and always answers the question, “What’s for dinner?". It is the ultimate kitchen and cooking guide for home cooks, with every issue containing a delicious mix of cooking tips, budget recipes, easy meal ideas and nutritional information. We have step-by-step recipes with accompanying cook-along videos on our YouTube channel, as well as practical information from Home Economics teachers in each issue. There’s something for everyone, as young cooks can flip to the Kids’ Kitchen section for fun kitchen tips, kid-friendly cooking products and a cut-out-and-keep recipe that they’re sure to love! Check out Easy Food on Facebook, Twitter, Instagram and YouTube.
 

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