Barley & broccoli risotto with lemon & basil

Barley & broccoli risotto with lemon & basil

  • Rating: 4 out of 5.18 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
    • plus overnight soaking
  • Easy
  • Serves 2

Barley and broccoli are packed with vitamins to lower cholesterol and regulate your appetite. This vegan, low-calorie supper will keep you fuller for longer

  • Healthy
  • Vegan
  • Vegetarian
Nutrition: per serving
HighlightNutrientUnit
low inkcal378
low infat14g
saturates1g
carbs49g
sugars5g
fibre7g
protein11g
salt0.1g
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Ingredients

Method

  • STEP 1

    Pour a litre of cold water over the barley, cover and leave to soak overnight.

  • STEP 2

    The next day, drain the barley, reserve the liquid and use it to make 500ml vegetable bouillon. Heat half the oil in a non-stick pan, add the leek and cook briefly to soften. Tip half into a bowl, then add the barley and bouillon to the pan, cover and simmer for 20 mins.

  • STEP 3

    Meanwhile, add the garlic, basil, remaining oil, the lemon juice and 3 tbsp water to the leeks in the bowl, and blitz to a paste with a stick blender

  • STEP 4

    When the barley has cooked for 20 mins, add the broccoli to the pan and cook for 5-10 mins more until both are tender. Stir in the basil purée, heat very briefly (to retain the fragrance), then spoon into bowls to serve.

RECIPE TIPS
WHY SOAK THE BARLEY?

Soaking the barley makes it quicker to cook and more digestible.

Goes well with

Recipe from Good Food magazine, June 2016

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    Overall rating

    Rating: 4 out of 5.18 ratings

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