Start to finish, this recipe takes about 40 minutes to make. It's great for your gut bacteria as well as helping to reduce cholesterol.
The pearl barley in this recipe is a good alternative to white rice. As well as being a wholegrain, pearl barley is rich in beta glucans, which are soluble fibres proven to help reduce cholesterol.
Jerusalem artichokes contain high amounts of inulin, which is an indigestible fibre. This fibre acts as a prebiotic in the gut, helping good bacteria to flourish to promote a healthy gut microbiome.
Ingredients
Serves 4
- Olive oil
- Butter
- 1 onion, finely chopped
- 300g pearl barley
- 250ml white wine
- 1.4 litres chicken or vegetable stock, hot
- 1 lemon, zested and juiced
- 50g parmesan, grated
- 200g Jerusalem artichokes
- 50g hazelnuts
- 1 tbsp white miso
Method
- Heat a little oil and butter in a deep frying pan and add the onion. Fry gently until tender.
- Add the pearl barley and stir until it is completely coated in the buttery onions.
- Add the white wine and simmer until the wine is absorbed, then add the stock in ladlefuls, letting each one be absorbed before the next one is added. Keep adding stock until the barley is tender.
- Season well and stir in the lemon zest and parmesan.
- Scrub the artichokes and thinly slice them. Fry them in a little butter, and when they are tender and starting to brown, add the hazelnuts and the miso and cook for a few minutes.
- Add a squeeze of lemon and then spoon over the risotto to serve.