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Perfect Pearl Barley Risotto with Roasted Pumpkin, Crispy Sage and Nuts

Pearl barley risotto with pumpkin and sage is a rich autumn dish that combines whole grains, sweet roasted pumpkin and aromatic sage for a top-notch culinary experience.

Prep time
15 min
Cook time
45 min
Total time
60 min
Servings
2

Recipe

Barley, pearled, raw
160 g
Squash, winter, butternut, raw
400 g
SAGE
10 leaf
Shallots, bulb, peeled, root removed, raw
1 piece
Garlic, raw
2 clove
Soup, SWANSON, vegetable broth
800 ml
Alcoholic beverage, wine, table, white
50 ml
Cheese, parmesan, grated
30 g
Butter, stick, unsalted
15 g
Oil, olive, extra virgin
2 tbsp
Nuts, hazelnuts or filberts, raw
20 g
Spices, nutmeg, ground
0.5 tsp
Salt, table, iodized
1 pinch

Per servingTotal
Calories:766.7 kcal1533.3 kcal
Protein:17.2 g34.3 g
Carbohydrates:101.3 g202.6 g
Fiber:23.1 g46.2 g
Water:613.8 ml1227.6 ml
Fat:33.8 g67.5 g
Micronutrients
Sugar:8.8 g17.5 g
Saturated fat:9.6 g19.1 g
Cholesterol:29.1 mg58.1 mg
Sodium:1578.7 mg3157.3 mg
Potassium:1176.7 mg2353.4 mg
Calcium:286.3 mg572.6 mg
Iron:4.5 mg8.9 mg
Magnesium:164.6 mg329.1 mg
Zinc:3.2 mg6.3 mg
Phosphorus:399.6 mg799.2 mg
Vitamin C:45.2 mg90.4 mg
Vitamin A:1211.6 µg2423.1 µg
Vitamin D:0.1 µg0.2 µg
Vitamin B12:0.2 µg0.4 µg

Instructions

1
Preheat the oven to 200 °C. Peel the pumpkin (no need if using hokkaido), cut into 1.5 cm cubes, drizzle with a spoonful of oil, season with salt, and roast for 25–30 minutes, until softened and the edges lightly browned. Mash half of the roasted cubes with a fork into a purée, and set aside the other half whole.
2
In a small pan, heat a knob of butter and quickly fry the sage leaves (about 30 seconds) until crispy. Set aside on a paper towel.
3
In a larger pan, sauté the chopped shallot in olive oil. Once translucent, add the chopped garlic and pearl barley. Sauté for 2 minutes, until the barley takes on a slight nutty aroma.
4
Pour in the wine and stir until it evaporates. Then gradually start adding the hot stock (one ladle at a time). Pearl barley takes longer to cook than rice, so repeat the process for about 30–35 minutes, until it is "al dente".
5
Once the barley is cooked, stir the pumpkin purée, roasted pumpkin cubes and nutmeg into the pan. If needed, add a bit more stock for a creamy texture.
6
Remove the pan from the heat. Stir in the remaining cold butter and Parmesan. Cover and let rest for 2 minutes.
7
Divide the risotto among plates, sprinkle with crispy sage, roughly chopped hazelnuts, and freshly ground pepper.

Nutritional benefits

Thanks to the high content of dietary fiber in pearl barley and antioxidants in pumpkin, this meal supports long-lasting satiety and regular digestion.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.