Pumpkin, high in antioxidants, helps with immunity and pearl barley is a nutritious alternative to white risotto rice and more satisfying. If you’re vegetarian, make sure you use a Parmesan-style cheese made without rennet, or substitute for a vegetarian or vegan equivalent.
DETAILS
Serves 2
INGREDIENTS
- 150g pumpkin or squash, cut into 2cm cubes
- 1 tbsp olive oil, plus extra for drizzling
- 100g pearl barley
- ½ onion, finely diced
- 200ml hot vegetable stock
- 50g cavolo nero or kale, chopped
- 1 tbsp pumpkin seeds
- 20g Parmesan-style cheese, finely grated
- 1 lemon
- sea salt and freshly ground black pepper
METHOD
- Place the pumpkin on a baking tray. Drizzle with olive oil and add a sprinkle of salt. Roast in the oven for 15–20 minutes until tender.
- Toast the pearl barley in a dry pan over a medium heat until golden – about 5 minutes. Transfer the barley to a bowl and in the same pan, add half the olive oil to heat. Add the onion and barley again and cook gently for 5 minutes. You don’t want the onion to start to colour.
- Begin adding the vegetable stock – just enough to cover the barley – and a pinch of salt. As the liquid is absorbed by the barley, keep adding more stock until the barley is cooked and you have a thick risotto base.
- Meanwhile, heat the remaining oil in a frying pan and sauté the cavolo nero or kale with the pumpkin seeds for 3–4 minutes.
- Remove the risotto pan from the heat, stir through the Parmesan-style cheese (or vegan alternative) and finish with a squeeze of lemon. Check the seasoning.
- Remove the pumpkin from the oven. Add the pumpkin seeds and greens and give it a stir, trying not to break up the pumpkin.
- Place the risotto base in a bowl and top with the vegetables to serve.
Recipe adapted from Be the Fittest by Tyrone Brennand (Quadrille, £15) Photography by Martin Poole.