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Baked Barley & Butternut Squash Risotto

 

Ingredients

  • 1tbsp  rapeseed oil
  • 1  onion, chopped
  • 50g  pearl barley
  • 1 (approx. 1kg)  butternut squash, diced
  • 1  vegetable stock cube
  • 200g  wholegrain rice
  • 150ml  white wine
  • 25g  pumpkin seeds
  • 2tbsp  chopped coriander

Get a serving of wholegrain with this tasty, low fat dish.

15 minutes to prepare  and  45 minutes to cook.

Serves 4

75p-99p per serving

Total time 60 minutes

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Rating: 5 / 5 stars - 1 vote(s).

Baked Barley & Butternut Squash Risotto

Recipe details

Get a serving of wholegrain with this tasty, low fat dish.



Ingredients

  • 1tbsp  rapeseed oil
  • 1  onion, chopped
  • 50g  pearl barley
  • 1 (approx. 1kg)  butternut squash, diced
  • 1  vegetable stock cube
  • 200g  wholegrain rice
  • 150ml  white wine
  • 25g  pumpkin seeds
  • 2tbsp  chopped coriander

Nutritional information

  • Carbohydrates: 77
  • Calories: 423
  • Sugar: 15
  • Salt: 1
  • Fat: 8
  • Saturated fat: 1
  • Fibre: 8
  • Protein: 10

Instructions

  1. Preheat the oven to 220°C, gas mark 7.
  2. Heat the oil in a frying pan and fry the onion and barley for 5 minutes.
  3. Transfer to a large casserole dish.
  4. Add 400ml water with the remaining ingredients except the coriander.
  5. Bring to the boil, cover and then bake in the oven for 45 minutes, stirring half way through.
  6. Stir in the coriander and season to taste.

Cook's tip:

Try adding diced chicken for a meaty option.

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Nutrition (per serving)

  • Carbohydrates : 77
  • Calories : 423
  • Sugar : 15
  • Salt : 1
  • Fat : 8
  • Saturated fat : 1
  • Fibre : 8
  • Protein : 10