This new twist on a classic dish swaps in wholegrain barley. Rich in soluble fibre, it’s great for protecting against insulin resistance and type-2 diabetes.
SERVES 2
Ingredients
For the low-salt stock (about 900ml/1½ pints)
2 carrots, halved
2 leeks, cut into thirds
3 shallots, halved
4 celery sticks, cut into thirds
2 tbsp olive oil
bouquet garni: 2–3 thyme sprigs; 3 bay leaves; a small bunch of flat-leaf parsley
freshly ground black pepper
For the risotto
3 tbsp olive oil
1 red onion, chopped
1 celery stick, sliced
2 garlic cloves, crushed
125g (4½oz) hulled pearl barley
½ squash (about 350g/12oz), scrubbed and deseeded
100g (3½oz) baby spinach leaves
1 tbsp sage leaves, shredded, plus extra to garnish (optional)
1 tbsp thyme leaves
balsamic vinegar, to serve
1 Preheat the oven to 190°C (375°F/Gas 5). Toss the stock vegetables in the oil and tip on to a baking tray. Roast for 25 minutes until the carrots are soft. Transfer the veg to a large pan, cover them with 900ml (11/2 pints) boiling water, and add a bouquet garni of thyme, bay leaves, and parsley, along with plenty of black pepper. Bring to the boil, cover, and simmer for 15 minutes. Strain the stock (keep the veg for another meal), and set aside.
2 Next, make the risotto. Heat 2 tablespoons of oil in a large pan and fry the onion for 3–4 minutes until soft. Pop the celery and a crushed garlic clove into the pan, and cook for another 2 minutes. Next, add the barley and stir well to coat the grains, before pouring in 600ml (1 pint) of stock. Bring to the boil, stirring intermittently, then reduce the heat, cover, and simmer for 45–50 minutes until the grains are tender. You may need to add more liquid occasionally.
3 Meanwhile, roast the squash. Turn the oven up to 200°C (400°F/Gas 6). Place the squash half in a baking tray. Rub the remaining crushed garlic over the cut surface of the squash. Drizzle with 1 tablespoon of oil, season with black pepper, and roast for 25–30 minutes until very soft. Remove the squash from the oven and allow to cool a little.
4 When the barley is cooked, add the spinach leaves, and stir in the sage and thyme. Use a spoon to scoop out bite-sized pieces of squash flesh and stir them into the barley. Divide the risotto between two bowls and drizzle with balsamic vinegar to serve.
NUTRITION PER SERVING Calories 503 Total fat 20.2g Saturated fat 2.9g Carbohydrates 75.8g Dietary fibre 6.4g Sugars 14.6g Protein 9.4g Salt 0.1g
Smart swaps
• Swap the baby spinach for kale for extra vitamins A, C, and E.
• Use red peppers instead of squash for a boost of folate, which helps brain function.
NUTRIENT KNOW-HOW
All spinach is good but there are differences between the types. Baby spinach contains more copper, folate, magnesium, manganese, and potassium, while mature spinach contains more calcium and vitamins A and E.