Barley risotto with mushrooms
Barley is a lesser-known wholegrain that’s packed with B vitamins and magnesium, and has a similar hearty texture to pasta. This delicious barley risotto is a healthier alternative to fettuccine alfredo, while still tasting indulgent. Spinach and mushrooms provide Popeyesuperpower strength to carry you through each portion of the race.
INGREDIENTS SERVES 2
• 400g mixed mushrooms
• 170g portobello mushroom caps
• 1 tablespoon vegetable bouillon powder
• 2 x 400g cans barley, undrained
• 1 teaspoon finely chopped sage
• 1 tablespoon thyme leaves
• 160g spinach
• 50g finely grated vegetarian Italian-style hard cheese
• 2 teaspoons rapeseed oil
• 1 large leek (315g), thinly sliced
• 2 garlic cloves, chopped NUTRITIONAL INFO 446 kcals • 34g carbohydrates • 19g protein • 12g fat METHOD
01 Cut the mushrooms into thick slices. In a wide pot, heat 1 tablespoon olive oil. Add the mushrooms, teaspoon salt and 1 clove minced garlic and sauté until the mushrooms are browned. Transfer the mushrooms to a bowl.
02 Heat the oil in a non-stick pan and fry the leek and garlic for 5-10 mins, stirring frequently, until softened, adding a splash of water if it sticks.
03 Tip in the barley with their liquid, then stir in the bouillon powder, sage and thyme. Simmer, stirring frequently, for 4-5 mins.
04 Add the spinach and cook for 2-3 mins more until the spinach is wilted, adding water if needed.
05 Stir in most of the cheese, then serve with the mushrooms scattered over the top.
KEY INGREDIENTS BARLEY
Provides a good combination of soluble and insoluble fibre, which can aid and support digestion, may help lower cholesterol and can lower the risk of heart disease.
SPINACH
Nutrient rich, spinach has high vitamin A, C, K1, iron and calcium levels.
MUSHROOMS
A high in fibre, plant-based protein source that’s also full of antioxidants.