1 cup pearl barley
2 tablespoons unsalted butter
2 tablespoons olive oil
2 celery stalks, cut into 1/4 inch dice
2 small shallots, cut into 1/4 inch dice
4 cloves garlic, cut into 1/16 inch dice
4 thyme springs (or a bit of dried thyme)
1/2 teaspoon paprika
1 bay leaf
4 strips lemon peel
1/4 teaspoon chili flakes (or red pepper)
1 28-ounce can diced tomatoes, juice included
3 cups stock (vegetable or chicken)
Salt to taste
~8 ounces feta cheese, broken into roughly 3/4 inch pieces
Rinse the pearl barley well in a fine sieve under cold water and leave to drain.
Melt the butter and olive oil in a Dutch oven and cool the celery, shallots, and garlic over gently heat for 5 minutes, until soft. Add the barley, thyme, paprika, bay leaf, lemon peel, chili flakes, tomatoes, stock, and salt. Stir to combine. Bring the mixture to a boil, then reduce to a very gentle simmer and cook for 45 minutes, stirring frequently to make sure the risotto does not stick to the bottom of the pan. When ready, the barley should be tender and most of the liquid absorbed.
Once the risotto is ready, check the seasoning and then divide among six bowl. Top each with feta.
Nutrition per serving:
- Calories 325.4
- Total Fat 17.3 g
- Cholesterol 44.0 mg
- Potassium 300.9 mg
- Dietary Fiber 6.7 g
- Sugars 4.0 g
- Protein 10.1 g
- Vitamin A 20.9 %
- Vitamin B-12 10.7 %
- Vitamin B-6 11.1 %
- Vitamin C 23.4 %
- Vitamin D 0.0 %
- Vitamin E 0.7 %
- Calcium 23.6 %
- Copper 5.5 %
- Folate 5.7 %
- Iron 9.4 %
- Magnesium 2.8 %
- Manganese 4.6 %
- Niacin 9.1 %
- Pantothenic Acid 4.2 %
- Phosphorus 20.5 %
- Riboflavin 25.0 %
- Selenium 8.9 %
- Thiamin 18.2 %
- Zinc 7.8 %
No comments:
Post a Comment