Smoky chickpea & pearl barley risotto
SERVES 4 PREP 10 mins COOK 50 mins EASY V 2 tbsp rapeseed oil
1 large onion, finely chopped
4 garlic cloves, finely chopped
2 tsp paprika
400g can chopped tomatoes 800ml vegetable stock
400g chickpeas, drained and rinsed 300g pearl barley, rinsed
2-3 tbsp chipotle paste (depending
on how spicy you like it)
2 tbsp low-fat crème fraîche (or
vegan crème fraîche) 1 Heat the oil in a large saucepan over a medium heat, add the onion and fry for 5 mins to soften slightly. Add the garlic and paprika, and fry for a further 30 seconds until fragrant. Tip in the tomatoes, stock, chickpeas, pearl barley and chipotle paste.
2 Bring to the boil, cover with a lid and simmer for 35-40 mins until the pearl barley is tender but retains a little bite. Serve with a swirl of crème fraîche and a grinding of black pepper.
GOOD TO KNOW healthy • low fat • low cal • fibre • iron • 2 of 5-a-day PER SERVING 490 kcals • fat 11g • saturates 2g • carbs 81g • sugars 10g • fibre 7g • protein 14g • salt 0.6g