Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Gut health, Fibre and Folate.
- Gut health — A healthy gut supports digestion, immunity and even mood. Fibre-rich and fermented foods — like yoghurt, oats and legumes — feed the good bacteria that live there.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Folate — Folate supports healthy cell growth and development, and is especially important in the months before and during pregnancy.
A creamy barley risotto with prebiotic asparagus and peas, using barley's fibre instead of arborio rice.
Lunch / Dinner · Serves 4 · Ready in 45 min · Rich in Gut health, Fibre, Folate
Ingredients
- 1.5 cups pearl barley
- 1 bunch asparagus, chopped
- 1 cup frozen peas
- 1L vegetable stock, warmed
- 1 onion, diced
- 2 tbsp grated parmesan
- 1 tbsp olive oil
Method
- Heat the oil and soften the onion for a few minutes.
- Add the barley and stir for a minute to coat.
- Add the warm stock a ladle at a time, stirring and letting it absorb before adding more, about 30 minutes total.
- Stir through the asparagus and peas for the final 5 minutes of cooking.
- Finish with the parmesan and serve.
Tip: Barley contains gluten, unlike rice — not suitable for a gluten-free diet.
Roughly per serve
- Protein: 9 g
- Folate: 60 µg
- Fibre: 8 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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