Updated 7th October 2024
RECIPE: Always There Risotto
Share this article
This is a recipe from my new book, The Food for Life Cookbook.
Risottos can have a reputation for being high-maintenance, but this one is just waiting for you to open your cupboard and bring it to life with minimal fuss. The pearl barley has more fibre than rice and diversifies the grains for your gut health. The frozen spinach retains its nutrients really well, but any greens will work here.
How does this recipe score for you?
ZOE gives personalised insights into what foods are right for your body.
Serves: 2 (with leftovers)
Preparation Time: 10 minutes
Cook Time: 45 minutes
Plant Count: 4
Diet: Vegetarian (Vegan with swaps)
Fibre: 5–10g
Ingredients
40g dried mushrooms (1.4 oz)
1 tbsp extra virgin olive oil
1 onion, finely chopped
200g pearl barley (7 oz)
1 tbsp miso
4 blocks frozen spinach, defrosted
30g finely grated Parmesan cheese (1 oz)
Salt and black pepper
Top-ups
Nut Crumb (see The Food For Life Cookbook, page 257)
Tempeh Crumble (see The Food For Life Cookbook, page 261)
Sauerkraut
Swaps
2 tbsp nutritional yeast for the Parmesan
Method
Preheat the oven to 180°C/160°C fan/350°F/gas 4.
Put the dried mushrooms in a large bowl and cover with 800ml boiling water from the kettle.
Heat the olive oil in a medium casserole dish over medium heat and add the onion. Sauté with a pinch of salt for 5 minutes with the lid on, stirring occasionally. Remove the lid and cook for 3 more minutes to caramelise the onions and develop the flavour.
Strain the mushrooms, reserving the stock, and finely chop them. Add the chopped mushrooms to the casserole dish along with the reserved mushroom stock, pearl barley, and miso. Mix well and bring to the boil, then cover with a lid and transfer to the oven. Bake for 35 minutes, stirring halfway through.
When the risotto is ready, remove from the oven, stir in the defrosted spinach and grated Parmesan, and season with salt and pepper. Cover with the lid and allow to rest for 5 minutes before serving.
Tips and Techniques
Barley texture: Pearl barley gives the risotto a chewy texture and adds more fibre than traditional risotto rice.
Versatile greens: If you don’t have frozen spinach, fresh spinach, kale, or other greens work just as well. Just adjust cooking times as needed.
Mushroom flavour: Soaking the dried mushrooms creates a rich, umami-packed stock that deepens the flavour of the risotto.
Meal prep friendly: This risotto stores well in the fridge and can be reheated for an easy lunch or dinner.
FAQs
Can I make this dish vegan?
Yes! Simply swap the Parmesan for nutritional yeast or a vegan cheese alternative.
Can I freeze leftovers?
It's best to store this risotto in the refrigerator for up to 3 days. Freezing can affect the texture of the pearl barley, making it mushy when reheated.
Transform your health, one recipe at a time
ZOE provides personalised recipes and shows you how they power your body.
