Barley & broccoli risotto with lemon & basil
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
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Prep:10 mins
Cook:35 mins
plus overnight soaking - Serves 2
- Easy
Nutrition per serving
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kcal 378
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fat 14g
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saturates 1g
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carbs 49g
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sugars 5g
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fibre 7g
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protein 11g
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salt 0.1g
Ingredients
- 100g wholegrain pearl barley
- 2 tsp reduced-salt vegetable bouillon powder
- 2 tbsp rapeseed oil
- 1 large leek, chopped
- 2 garlic cloves
- 2/3 pack basil
- generous squeeze of lemon juice
- 125g Tenderstem broccoli from a 200g pack
Tip
Why soak the barley?Soaking the barley makes it quicker to cook and more digestible.
Method
Pour a litre of cold water over the barley, cover and leave to soak overnight.
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.
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
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.
