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How to make Pearl barley & rocket risotto with pumpkin

Yield = 4
Prep time: 0:10
Cook time: 0:35
Total time: 0:45

Ingredients

  • 800g pumpkin, peeled, seeded, cut into 1.5cm pieces
  • Olive oil spray
  • 1 1/2 teaspoons Massel chicken style stock powder
  • 750ml (3 cups) water
  • 2 teaspoons olive oil
  • 1 white onion, finely chopped
  • 2 garlic cloves, crushed
  • 220g (1 cup) pearl barley, soaked overnight, drained
  • 2 teaspoons chopped fresh rosemary
  • 160ml (2/3 cup) white wine
  • 1 bunch rocket, trimmed, coarsely chopped
  • 50g (1/3 cup) low-fat feta, crumbled

Method

  • Step 1 Preheat oven to 180ºC. Line a baking tray with non-stick baking paper. Place pumpkin on the prepared tray and spray with oil. Bake for 25 minutes or until tender and golden.
  • Step 2 Meanwhile, place stock powder and water in a saucepan over high heat and bring to the boil. Reduce heat to very low and hold at a gentle simmer. Heat oil in a large heavy-based saucepan over medium heat. Cook the onion, stirring, for 5 minutes or until soft. Add garlic. Cook, stirring, for 1 minute or until aromatic. Stir in the barley and rosemary.
  • Step 3 Add wine to barley mixture and cook until reduced by half. Add a ladleful (about 125ml/1/2 cup) of simmering stock to the barley mixture and cook, stirring constantly, until liquid is absorbed. Add stock, a ladleful at a time, stirring constantly and allowing the liquid to be almost absorbed before adding the next ladleful, for 20-25 minutes or until barley is tender.
  • Step 4 Add the pumpkin and rocket to the barley mixture. Cover and set aside for 5 minutes to stand. Stir in the feta.