Pearl Barley Risotto with Feta Cheese

Pearl barley is a nice alternative to the traditional rice used to make risotto. Tomatoes (especially cooked or processed) are rich in the antioxidant lycopene, which is often associated with good men's health.


Serves 2
adults
385
Kcals
per serving

10 Mins
prep

50 Mins
cooking

Recipe
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Ingredients

For the risotto

1 tbsp olive oil (15ml)
1 stick celery, finely sliced  (30g)
1 small onion, finely sliced  (75g)
2 cloves garlic, finely sliced  (12g)
1/2 tsp smoked paprika  (2g)
1 bay leaf
350ml low-sodium vegetable stock
150ml passata
1 x 227g can chopped tomatoes  (227g)
pearl barley, rinsed  (100g)
1/2 medium lemon zested  (1.5g)

For the topping

1 tbsp carraway seeds (15g)
vegetarian feta cheese cut into small cubes (100g)
1 tsp dried oregano (1g)
1 tbsp olive oil

Method

  1. Heat one tablespoon of olive oil in a thick-bottomed saucepan then add the celery, onion and garlic and cook over a low heat for 5 minutes.
  2. Add the paprika, bay leaf, stock, passata and tomatoes to the pan. Stir to combine.
  3. Add the pear barley and simmer gently for 45 minutes until the barley is tender and the liquid is nearly absorbed, stirring now and then to stop the risotto sticking. Add a little extra water to the pan during cooking if the risotto starts to become too dry.
  4. While the risotto is cooking, prepare the topping by toasting the caraway seeds in a small, dry pan over a low heat. Once toasted, remove the pan from the heat and leave the seeds to cool before lightly crushing.
  5. In a small bowl combine the caraway seeds, feta and oregano and olive oil.
  6. When the risotto has finished cooking, divide it into two bowls, stir in the lemon zest, add the feta topping and serve.
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Nutritional information per serving

385kCal, 1617kJ
14.6g
16.3g
6.7g
52.1g
6.8g
2.4g
893mg

© The Vegetarian Society