Golden Barley & Carrot Risotto with Crispy Seeds
This Week 40 recommendation features pearled barley—a powerhouse of fiber that is both incredibly cheap and satisfying. Combined with sweet carrots and red lentils, this 'risotto' provides a nutrient-dense, plant-based dinner that tastes far more expensive than it is.
Ingredients
- Pearled barley250 g
- Red lentils100 g
- Carrots, grated3 pcs
- Yellow onion, finely chopped1 pc
- Vegetable broth1 l
- Sunflower seeds2 tbsp
- Olive oil2 tbsp
- Lemon juice1 tbsp
- Salt and black pepper
Instructions
In a large pot or deep skillet, heat the olive oil over medium heat. Add the chopped onion and grated carrots, cooking for about 5-7 minutes until the onions are translucent and carrots have softened.
Stir in the pearled barley and red lentils. Cook for 2 minutes, stirring constantly to ensure the grains are coated in oil and lightly toasted, which helps develop a nutty flavor.
Pour in the vegetable broth one cup at a time. Stir frequently and wait for the liquid to be mostly absorbed before adding the next cup. This process should take about 20-25 minutes until the barley is tender and lentils have softened into a creamy sauce.
While the risotto simmers, place the sunflower seeds in a small dry pan over medium heat. Toss frequently for 3-4 minutes until they turn golden brown and smell nutty.
Once the barley is cooked, stir in the lemon juice to brighten the flavors. Season generously with salt and pepper to taste. Serve hot in bowls, garnished with the toasted sunflower seeds for a satisfying crunch.
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