Barley and Quinoa Risotto
Instead of rice, use two grains which are high in protein. Whole grain barley is rich in vitamins, minerals and amino acids essential for our health, and is high in fibre. Quinoa’s high protein content is accompanied by a great nutty flavour.
SERVES 4 AS A MAIN COURSE, OR 6 AS A STARTER
100g quinoa, rinsed under cool running water, and drained 1 litre vegetable stock
100g barley, soaked overnight
50g borlotti beans (use fresh if available, canned if not.)
1/4 head purple cauliflower (white cauliflower is fine too)
1 tablespoon extra virgin olive oil
1 red pepper, finely chopped
1 yellow pepper, finely chopped
1 carrot, finely chopped
30g unsalted macadamia nuts, toasted, and finely chopped Salt and pepper to taste
- Put the quinoa and 500ml of the vegetable stock in a medium saucepan and bring it to a boil. Season to taste with salt and pepper. Lower the heat and simmer until the quinoa is cooked—about 15 minutes—stirring occasionally. The grain will look
a bit translucent when done. If the grain has not absorbed all the liquid, drain it in a sieve.
- In another saucepan, put in the barley and the remaining 500ml of vegetable stock and bring it to a boil. Season to taste with salt and pepper. Lower the heat and simmer until the barley is cooked—about 15 minutes—stirring constantly so that it
doesn’t stick. Taste to see if it is done; cooked barley should be tender all the way through. If the grain has not absorbed all the liquid, drain it in a sieve.
- If using fresh borlotti beans, put the beans and enough water to cover them in a pot, season to taste with salt and pepper, and bring to a boil. The beans should take about 15 minutes to cook. If using canned beans, skip ahead to the next step.
- Break up the cauliflower florets into tiny pieces, of a similar size to the other chopped vegetables. Heat the olive oil in a wok and stir-fry all the vegetables (the cauliflower, red and yellow peppers, and carrot). Season with salt and pepper
- Toss the quinoa, barley, stir-fried vegetables, borlotti beans and chopped macadamia nuts together, and serve.
This dish can be served warm as a main course or cold as a salad.