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One-pot Pearl Barley Risotto with Pumpkin

Course: Main Course
Cuisine: Italian
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 2
Calories: 445kcal
This one-pot pearl barley risotto with pumpkin is healthy comfort food at its best. A 30-minute vegan meal perfect for a weeknight dinner!
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  • 3 tablespoon extra-virgin olive oil
  • 250 g pumpkin flesh finely cubed (8.8 oz)
  • 2 sprigs fresh rosemary + extra chopped to garnish
  • 1 clove garlic peeled and gently crushed
  • 120 g pearl barley washed and drained
  • 500 ml hot vegetable stock
  • sea salt and freshly-cracked black pepper

To serve:

  • 1 tablespoon fresh parsley finely chopped (optional)


  • Heat the extra-virgin olive oil in a large saute' pan over medium-low heat. Stir in the garlic, rosemary and cubed pumpkin. Cook over medium-heat for 2 minutes, then pour in ⅓ of the stock and allow to reduce.
  • Fold in the barley and toast for about 1 minute. Pour in the remaining stock, cover with a lid and allow to cook for 20 minutess.
  • Make sure to stir all the ingredients every now and then, and feel free to pour in a ladle of extra warm stock or water if the risotto becomes too dry. Season with about ½ teaspoon of fine sea salt or to taste.
  • Continue to cook until the pumpkin is soft and the barley is tender to the bite.
  • Remove the pan from the heat, discard the garlic, and stir in finely chopped rosemary and optional finely chopped parsley. Drizzle with extra-virgin olive oil, season with freshly ground black pepper and serve.
  • Store leftovers in airtight container, and refrigerate for up to 2 days.


Storage tip:
Store leftover risotto in an air-tight container, and keep in the fridge up to 2 days.


Calories: 445kcal | Carbohydrates: 59g | Protein: 7g | Fat: 22g | Saturated Fat: 3g | Sodium: 1008mg | Potassium: 593mg | Fiber: 10g | Sugar: 6g | Vitamin A: 11334IU | Vitamin C: 14mg | Calcium: 44mg | Iron: 3mg