Barley And Roasted Tomato Risotto
Ingredients
- 10 large plum (roma) tomatoes, peeled and each cut into 4 wedges
- 2 tablespoons extra-virgin olive oil
- 4 cups low-sodium vegetable stock
- 3 cups water
- 1 white onion chopped
- 1/4 cup dry white wine, optional
- 2 cups pearl barley
- 3 tablespoons chopped fresh basil, plus whole leaves for garnish
- 3 tablespoons chopped fresh parsley
- 1 1/2 tablespoons chopped fresh thyme
- 1/2 cup grated parmesan cheese
- salt and pepper to taste
Preparation
- preheat the oven to 180°c.
- arrange the tomatoes on a non-stick baking sheet. drizzle with 1 tablespoon of the olive oil and sprinkle with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. toss gently to mix. roast until the tomatoes are softened and beginning to brown, 25 to 30 minutes.
- in a saucepan, combine the vegetable stock and water and bring to a boil over high heat. reduce the heat to low and keep at a simmer.
- in a large, heavy saucepan, heat the remaining 1 tablespoon olive oil. add the chopped onion and sauté until soft and translucent, 2 to 3 minutes.
- stir in the white wine, if using, and cook until most of the liquid evaporates, 2 to 3 minutes. add the barley and cook for a further minute.
- stir in 1/2 cup of the stock mixture at a time and cook until the liquid is completely absorbed, stirring occasionally. continue stirring in the stock mixture until all has been used.
- remove from the heat and fold in the tomatoes, chopped basil, parsley, thyme and grated cheese. season well with salt and pepper.
Nutrition Profile
GI: 50 (Low)
485
Calories
80g
Carbs
20g
Protein
10g
Fat
* Estimated per serving. Values may vary based on exact brands used.
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