Recipe

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.

  • 1 hr 20 mins cooking
  • Serves 4
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Ingredients

Barley, pumpkin and mushroom risotto
  • 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

Barley, pumpkin and mushroom risotto
  • 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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