Pearled Barley Rissoto with Mushroom & Leek

Pearled barley risotto is a delicious and healthy alternative to traditional rice risotto. Not only is it a flavourful and hearty dish, but it is also packed with nutritional benefits. In this recipe, the earthy flavour of the mushrooms pairs perfectly with the fresh basil and nutty sunflower seeds. Let's dive into the nutritional benefits of this dish and learn how to make it!

Ingredients

• 4 cups of stock

• 1 cup of fresh basil leaves

• 1/4 cup of sunflower seeds

• 1/3 cup of cheese such as parmesan or cheddar

• 3 cloves of garlic minced

• 400g of mushrooms

• 1 leek sliced

• 1 1/2 cups of pearled barley rinsed

• olive oil

• salt and pepper

• nutritional yeast (optional)

Instructions

1. Add stock to a saucepan and bring to the boil. Reduce heat to a simmer.

2. Add basil, sunflower seeds, cheese, and 1 garlic clove to a food processor. Blend until combined. Season with salt and pepper.

3. Heat in a large fry pan, oil, then add mushrooms for about 5 minutes, then remove from the pan.

4. Add leek and garlic to the fry pan. Cook until leek softens. Add pearled barley. Add a ladle of stock and stir to combine. Cook and stir occasionally until the stock is almond absorbed, then add another ladle of stock. Continue this and stir occasionally, until all the liquid is absorbed and the barley is tender.

5. Add mushrooms, nutritional yeast, salt and pepper, and the mixture from your food processor. Mix to combine.

This pearled barley risotto is delicious on its own, but can also be paired with cooked sausage and fresh herbs for an extra boost of flavor. Not only is this dish a crowd-pleaser, but it is also packed with essential nutrients and health benefits. Enjoy!

Health Benefits of this Recipe

Pearled barley is a nutrient-rich grain that has been processed to remove the outer hull and bran, resulting in a quicker cooking time compared to whole barley. This grain is high in dietary fibre, which aids in digestion and helps to reduce cholesterol levels. It is also a great source of essential minerals such as magnesium, manganese, and selenium, which are important for maintaining bone health and supporting the immune system.

Mushrooms, one of the key ingredients in this recipe, are packed with vitamins and minerals, including vitamin D, potassium, and copper. They are also a great source of antioxidants, which help to reduce inflammation and protect the body against disease.

Basil, a fragrant herb used in this recipe, is loaded with essential vitamins such as vitamin A, K, and C, as well as minerals like calcium, iron, and magnesium. It also contains powerful antioxidants and anti-inflammatory compounds, which can help to reduce the risk of chronic disease.

Sunflower seeds, another ingredient in this recipe, are a rich source of healthy fats, fibre, protein, and essential minerals like zinc and selenium. These seeds are also loaded with vitamin E, an important antioxidant that protects the body against damage caused by free radicals.