Free Healthy Recipe - Leek, mushroom and barley risotto

Gluten free, Low GI, Low sugar, Wheat Free

On a cold night when you want a hearty meal try this. It's an easy and inexpensive meal with enough umame to satisfy diehard meat eaters. Serve it with a green salad or steamed spinach to boost your antioxidant intake.

1½ cups pearl barley
2 tbs olive oil
1 leek finely sliced
200 grams field mushrooms, finely sliced
200 grams portobello mushrooms, finely sliced
2 cloves garlic, crushed
125 ml lemon juice
125 ml water
1 pinch peppercorns

Soak the barley in boiling water while you prepare your veggies. Preheat the oven to 180C

Heat olive oil in an oven proof pan with a lid and add the leeks and garlic. Saute for a few minutes until the leek is soft and slightly golden on the edges. Add the mushrooms and sauce for a further 3 to 4 minutes until soft.
Drain the barley thoroughly then add it to the pan with the stock, lemon juice and water. Season with pepper and bring to the boil.
Remove from the heat, cover and place in the oven to cook for 40 minutes.
Serve with shaved parmesan and steamed spinach or green salad.

Makes 4 servings

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 40 mins
Ready in: 55 mins

Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 1680 kj
Calories 402 kcal
Fat 13.5 g
Saturated Fat 3 g
Total Carbohydrate 49 g
Total Protein 14 g
Fibre 12 g

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