Barley Risotto with Pumpkin

Barley is a healthy whole grain that is rich in fiber, and it can also be used to prepare delicious risottos. This time in a simple combination with pumpkin.

Details

  • Preparation Time: 15 minutes
  • Cooking Time: 40 minutes
  • Difficulty: 2
  • Spiciness: 0
  • Number of Servings: 3

Ingredients

  • 1 spoon Oil, vegetable oil, canola

  • 1 piece Onion, raw

  • 3 pods Garlic, fresh

  • 1 piece Carrot, fresh

  • 0.5 piece Pumpkin, raw

  • 1 cup Barley, husked

  • 2 spoons Parsley, fresh

  • 700 ml Soup base, chicken, cube

  • pieces Sweet cream

Steps

  1. Finely chop the onion, garlic, and carrot. Cut the pumpkin in half, clean it, and slice it into chunks. You can peel it to speed up the cooking process. Then cut the pumpkin into smaller cubes.

  2. Heat a tablespoon of oil in a pan and sauté the chopped onion until translucent. Add the carrot and cook for a few minutes until it softens slightly. Then mix in the garlic and pumpkin. Pour in a ladle of broth and simmer for 10 minutes until the pumpkin softens.

  3. Mash the pumpkin roughly with a fork to create a thicker sauce with whole pumpkin pieces. Stir in the barley and parsley, and add broth ladle by ladle. Cook over low heat, stirring frequently, for about half an hour until the barley swells and softens.

  4. Once the barley is cooked, stir in the plant-based cream. Serve hot with freshly chopped parsley.

Nutrition Information (Per 100g)

  • Calories: 46.23 kcal
  • Fat: 1.38 g
    • Saturated Fat: 0 g
  • Carbohydrates: 7.18 g
    • Sugars: 1.52 g
  • Protein: 0.97 g
  • Fiber: 0.28 g