Barley risotto with greens

322 calories per serving (without cheese) 348 calories per serving (with cheese)

BARLEY makes a great risotto and is a nice change from rice. It’s packed full of minerals and vitamins too, so let’s eat more of it. You can also make this tasty dish with spelt if you fancy.

SERVES 4

● 1 tsp olive oil

● 10 g butter

● 1 onion, finely chopped

● 2 garlic cloves, finely chopped

● 1 tsp fresh thyme leaves

● Zest of 1 lemon

● 200 g pearl barley, rinsed

● 100 ml white wine

● 1 litre vegetable stock

● 400 g tenderstem or sprouting broccoli

● 100 g runner beans, shredded, or broad beans

● 100 g peas

● Freshly ground black pepper

TO FINISH:

● 25 g vegetarian Parmesan-style hard cheese, grated (optional)

Handful of basil leaves, torn

HEAT the olive oil and butter in a saucepan, then add the onion and cook it over a gentle heat for a few minutes until it’s starting to soften. Add the garlic and cook for another minute, then add the thyme, lemon zest and barley. Stir until the grains look glossy, then pour over the wine. Bring it to the boil and let most of the wine boil off, then pour in the stock. Season with black pepper. Bring the stock to the boil, then turn the heat down and simmer gently, stirring regularly to make sure the barley doesn’t catch on the bottom of the pan. Meanwhile, bring a large saucepan of water to the boil. Cut the broccoli into chunks, then add it to the pan with beans and simmer for 2 minutes. Add the peas and cook for another minute, then drain everything into a colander. When most of the liquid has been absorbed by the barley, check the texture, if the grains aren’t quite done, add a little more liquid if necessary. When the barley is cooked, beat in the cheese, if using, then fold in the greens. Garnish with basil leaves.