0 from 3 votes
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!
Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 2
Calories: 445 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 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)
Instructions
- 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.
Cup of Yum
Notes
- Storage tip:
- Store leftover risotto in an air-tight container, and keep in the fridge up to 2 days.
Nutrition Information
Calories
445kcal
(22%)
Carbohydrates
59g
(20%)
Protein
7g
(14%)
Fat
22g
(34%)
Saturated Fat
3g
(15%)
Sodium
1008mg
(42%)
Potassium
593mg
(17%)
Fiber
10g
(40%)
Sugar
6g
(12%)
Vitamin A
11334IU
(227%)
Vitamin C
14mg
(16%)
Calcium
44mg
(4%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 445
% Daily Value*
| Calories | 445kcal | 22% |
| Carbohydrates | 59g | 20% |
| Protein | 7g | 14% |
| Fat | 22g | 34% |
| Saturated Fat | 3g | 15% |
| Sodium | 1008mg | 42% |
| Potassium | 593mg | 13% |
| Fiber | 10g | 40% |
| Sugar | 6g | 12% |
| Vitamin A | 11334IU | 227% |
| Vitamin C | 14mg | 16% |
| Calcium | 44mg | 4% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.