Sarah’s Beta Glucan-Rich, Pearl Barley Risotto

Ingredients

• 50g of barley (soaked for at least 4 hours)
• 1 small onion diced
• 3 cloves of garlic minced
• 3 sprigs of thyme
• 1 medium dry bay leaf
• 5 button mushrooms diced
• ¼ C green beans chopped
• ¼ C pumpkin or sweet potato diced small
• 400ml bone broth (stock or water can also be used)
• 2tbsp peas
• 1tbsp nutritional yeast
• 1-2 tbsp olive oil

Method

1. In a medium sized pot or deep pan, fry the mushrooms in half the oil until golden.
2. Season, scoop out of the pan and put them to the side.
3. Fry the onion, in the other half of the oil for 2 minutes before adding the thyme, bay leaf and garlic, and fry for 1 minute.
4. Add barley and pumpkin, mix with the onions and gradually add the bone broth, stirring frequently. Simmer for 25-30 minutes until the barley is tender, adding more liquid if needed.
5. Stir in the peas, beans, nutritional yeast and mushrooms to heat through.
6. Serve with your favourite source of quality protein or eat by itself.

Serves 2. Contains approx 7g of Beta Glucans per serve

Sarah is a nutritionist at Health Space Newtown. Call 9557 1277

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