One-pot Pearl Barley Risotto with Pumpkin
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!
- 3 tbsp extra-virgin olive oil
- 250 gr pumpkin flesh finely cubed (8.8 oz)
- 2 sprigs fresh rosemary + extra chopped to garnish
- 1 clove garlic peeled and gently crushed
- 120 gr pearl barley washed and drained
- 500 ml hot vegetable stock
- sea salt and freshly-cracked black pepper
- 1 tbsp 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.
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