Free Healthy Recipe - Green Tea Barley Risotto with Mushrooms and Asparagus

Dairy free, Low GI, Wheat Free

Matcha is powdered green tea leaves. To make it into a drink blend 1/4 tsp in 1 cup of hot ( not boiling water). Used in this barley risotto it makes a delicious nourishing low GI meal the whole family will enjoy.
To boost protein, serve the risotto under a piece of white fish steamed in ginger and light soy sauce.

200 grams brown mushrooms, finely sliced
100 grams shiitake mushrooms, finely sliced
2 cloves garlic, crushed
½ tbsp ginger, grated
2½ cups Matcha tea, made with powdered Matcha and water
1 tbsp tamari sauce
5 shallots finely sliced
10 stalks asparagus, trimmed and cut in half

Heat the tea oil in a heavy based pan and sauté the mushrooms with the garlic and ginger for approx 5 minutes. Add the barley and stir around to coat the grains with oil.

Add the genmaicha and tamari and slowly bring to the boil. Reduce to simmer, stir and cover the pan to cook for 1 hour. Check occasionally that the grain is not sticking to the bottom of the pan and add a little extra genmaicha if necessary.
Add the asparagus and shallots in the final 2 minutes of cooking
Serve with fresh limes to sprinkle over the risotto.

Note : Arborio rice typically used in risotto has a high GI of 69. Barley contains far less carbohydrates and has a GI of only 25.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 15 mins
Ready in: 25 mins

Suitable for:
Dinner, Side Dish
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Nutritional Information - Per Serve
Kj 1362 kj
Calories 326 kcal
Fat 16.5 g
Saturated Fat 1.8 g
Total Carbohydrate 32 g
Total Protein 8.4 g
Fibre 8.4 g

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