Creamy Barley & Broccoli Risotto..

Barley is rich in vitamins, minerals and other beneficial plants compounds. It’s available in many forms, ranging from hulled barley to barley grits, flakes and flour.

Almost all forms of barley utilise the whole grain-except for pearl barley to barley, which has been polished to remove or all the outer bran layer along with the hull when consumed as a whole grain barley is a particular rich source of finer, molybdenum, manganese, selenium. It also contain good amounts of copper, vitamins B1, chromium, phosphorus, magnesium and niacin (2).

Additionally, barley packs lignans, a group antioxidants linked to lower risk of cancer and heart disease.

However, like all whole grains, barley does have nutrients, which impair your body digestion and nutrients absorption.

Why try try this recipe..

Creamy Barley & broccoli Risotto

Ingredients..

1.2 litres (2 pints) vegetable stock
50 g (2 oz (vegan butter)
1 large onion, finely chopped
2 garlic cloves, crushed
300 g (10 oz) barley
150 ml (1/4 pint) dry white cooking wine
350 g (11 ½ oz) fresh or frozen broccoli
½ bunch fresh parsley leaves to garnish
Salt and pepper
Freshly grated Parmesan vegan cheese

Method.

Put the stock in a saucepan and bring to a very gentle simmer.

Meanwhile, melt the butter in saucepan, add the onion, garlic and salt and pepper and cook over a low heat, stirring occasionally, for 10 minutes until the onion is softened but not browned. Add the barley . Stirring for 1 minutes until all the grains are glossy. Stir in the wine, bring to the boil and continue to boil for 1-2 minutes until absorbed. Stir in the broccoli.

Stir about 150 ml (1/4 pint) of the stock into the barley. Cook over a medium heat, stirring constantly until absorbed. Continue to add the stock, a little at a time, and cook stirring constantly, for about 20 minutes until the barley is al dente and the stock has all been absorbed.

Remove the pan from the heat, stir in the Parmesan cheese and leave to stand for 5 minuets until cheese has melted. Served with grated Parmesan cheese.