Name: Barley, pumpkin and mushroom risotto
Cook time: 80 min
Total time: 80 min
Yield: 4
Ingredients: 1 litre (4 cups) water; 2 cup (500ml) salt-reduced chicken stock; 2 tablespoon olive oil; 300 gram (9½ ounces) pumpkin, cut into 1cm (½-inch) pieces; 200 gram (6½ ounces) swiss brown mushrooms, sliced thinly; 1 medium brown onion, chopped finely; 2 clove garlic, crushed; 3/4 cup (150g) barley; 1/2 cup (125ml) dry white wine; 1 tablespoon coarsely chopped fresh sage

Barley, pumpkin and mushroom risotto

Barley is rich in fibre and full of nutrients. It has a lovely nutty flavour and chewy texture, making it a perfect low-GI alternative to a traditional rice risotto.

Serves 4

Cook

1H 20M

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Ingredients

1 litre (4 cups) water

2 cup (500ml) salt-reduced chicken stock

2 tablespoon olive oil

300 gram (9½ ounces) pumpkin, cut into 1cm (½-inch) pieces

200 gram (6½ ounces) swiss brown mushrooms, sliced thinly

1 medium brown onion, chopped finely

2 clove garlic, crushed

3/4 cup (150g) barley

1/2 cup (125ml) dry white wine

1 tablespoon coarsely chopped fresh sage

Method

1.Combine the water and stock in medium saucepan; bring to the boil. Reduce heat; simmer, covered.

2.Heat half the oil in large saucepan; cook pumpkin, stirring, until tender. Add mushrooms; cook, stirring, until mushrooms are tender. Remove vegetables from pan.

3.Heat remaining oil in same pan; cook onion and garlic, stirring, until onion softens. Stir in barley. Add wine; bring to the boil. Reduce heat; simmer, stirring, until wine is absorbed.

4.Add ½ cup of the simmering stock mixture to barley; cook, stirring, over low heat until liquid is absorbed. Continue adding stock mixture, in ½-cup batches, stirring until liquid is absorbed after each addition. Total cooking time should be about 50 minutes or until barley is tender.

5.Add vegetable mixture and sage to risotto; stir until hot. Season to taste.

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Ingredients

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