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Main mealVegetarianBalancedGrains & porridges€€

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

Name: Perfect Pearl Barley Risotto with Roasted Pumpkin, Crispy Sage and Nuts
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 2
Ingredients: 160 g Barley, pearled, raw; 400 g Squash, winter, butternut, raw; 10 leaf SAGE; 1 piece Shallots, bulb, peeled, root removed, raw; 2 clove Garlic, raw; 800 ml Soup, SWANSON, vegetable broth; 50 ml Alcoholic beverage, wine, table, white; 30 g Cheese, parmesan, grated; 15 g Butter, stick, unsalted; 2 tbsp Oil, olive, extra virgin; 20 g Nuts, hazelnuts or filberts, raw; 0.5 tsp Spices, nutmeg, ground; 1 pinch Salt, table, iodized

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 time15 min

Cook time45 min

Total time60 min

Servings2

Recipe

Barley, pearled, raw160 gSquash, winter, butternut, raw400 gSAGE10 leafShallots, bulb, peeled, root removed, raw1 pieceGarlic, raw2 cloveSoup, SWANSON, vegetable broth800 mlAlcoholic beverage, wine, table, white50 mlCheese, parmesan, grated30 gButter, stick, unsalted15 gOil, olive, extra virgin2 tbspNuts, hazelnuts or filberts, raw20 gSpices, nutmeg, ground0.5 tspSalt, table, iodized1 pinch

Baking trayLarge heavy-bottomed panPot for stockSmall pan for sageWooden spoon

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

1Preheat 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.
2In 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.
3In 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.
4Pour 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".
5Once 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.
6Remove the pan from the heat. Stir in the remaining cold butter and Parmesan. Cover and let rest for 2 minutes.
7Divide 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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78g

24g

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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.