Go Back

Asparagus and broccoli barley risotto

A super tasty alternative to rice-based risotto, full of fabulous fibre and healthful nutrients.
Prep Time 5 mins
Cook Time 40 mins
Total Time 45 mins
Course Main Course
Servings 4 small portions

Ingredients
  

  • 1 medium onion, red or white diced
  • 2 medium sticks of celery trimmed and diced
  • 1 small head of broccoli stem and florets separated. Stems finely chopped, florets roughly chopped
  • 2 cloves of garlic grated
  • 8 long asparagus stems tips and stems separated. Stems chopped
  • 8 cherry tomatoes halved
  • 1 heaped teaspoon dried thyme
  • 200 grams barley well rinsed
  • 150 ml vegan white wine optional
  • 600 ml vegetable stock plus 150ml extra if wine not used
  • 1/2 lemon grated rind and juice
  • 120 grams peas defrosted if frozen
  • salt and pepper to taste
  • 1 tbsp fresh parsley finely chopped to garnish (optional)

Instructions
 

  • Heat a couple of tablespoons of water in the base of a medium-sized pan. Add the chopped onion and celery with a pinch of salt. Sauté for 5 minutes on a medium heat, adding more water so the veggies don't stick.
  • Add the broccoli stems and garlic to the pan and sauté for 2 more minutes before adding the cherry tomatoes and chopped asparagus stems. Cook for 3 minutes then stir in the dried herbs, grated lemon rind and barley. Stir well and cook for 1 minute.
  • Pour in the wine (if using) or 150ml of veg stock and allow it to bubble away for a couple of minutes before pouring in enough stock to cover the barley. Simmer for 15 minutes adding more stock as needed.
  • Add the chopped broccoli florets to the pan and more stock and continue to cook for another 10 minutes or until the barley starts to soften.
  • Add the peas and remaining stock to the pan and simmer for 5 minutes before finally adding the asparagus tips. Leave these on the top of the mix to lightly steam for a few minutes whilst the remaining stock is pretty much absorbed.
  • Season with salt and pepper and add a little lemon juice. Turn off the heat and leave to rest for a couple of minutes. Serve with a garnish of parsley and a little extra virgin olive oil or cold-pressed flaxseed oil if desired.
Keyword easy dinner, easy vegan, OMS friendly, plant-based diet, rissoto