Microwave pearl barley risotto recipe
This nifty risotto is cooked in the microwave which saves on both time and energy. If you don't have a microwave, see our tip at the bottom of the method on how to cook it on the hob.
See method- Serves 4
- 35 mins
- 393 calories / serving
- Freezable
- Dairy-free
- Vegan
- Vegetarian
- Healthy
Ingredients
- 350g pearl barley
- 400g tin chopped tomatoes
- 1 vegetable stock pot, made up to 500ml
- 3 garlic cloves, 2 crushed, 1 chopped
- ½ Savoy cabbage, core discarded, shredded
- 15g fresh parsley, finely chopped
- 1 lemon, zested
Each serving contains
- Energy
- 1660kJ 393.0kcal
- Fat
- 2g
- Saturates
- 1g
- Salt
- 1.0g
- Sugars
- 7g
of the Reference intake
Carbohydrate 75.1gProtein 10.1gFibre 16.4g
Method
- Put the barley, tomatoes4, stock and crushed garlic in a large microwaveable bowl. Mix well. Cover with clingfilm or a microwave-safe lid, then microwave on high* for 10 mins, stirring halfway through (being careful of the steam escaping). Leave to rest for 2 mins.
- Once rested, stir in the cabbage and 50-100ml more water if all the liquid has been absorbed. Cover again and microwave for 5 mins until the barley is tender, the greens have softened and most of the liquid has been absorbed. Leave to rest for 5 mins, uncovered if there’s some water still in the bowl, or covered if it’s all been absorbed.
- Meanwhile, mix the parsley, lemon zest and chopped garlic in a bowl. Season with black pepper, then scatter over the risotto.
- Tip: Don’t have a microwave? Cook on the hob for 30-40 mins, covered, adding more water as needed until the barley is tender. Stir in the cabbage and cook for another 5-8 mins.
- See more Vegan recipes
Freezing and defrosting guidelines
In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.
