GOOD Recipe: Pearl Barley Risotto with Roasted Butternut Squash and Blue Cheese

October 11, 2013 at 11:27 am Leave a comment

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There is no doubt about is, Autumn is officially here. With the shorter days, chillier winds, leaves falling from the trees and the prospect that Christmas will soon be here, it’s good to make the most of this fleeting season. One of the best bits about autumn is the abundance of delicious vegetables including gourds such as butternut squash and pumpkin. These veggies are also extremely good for you, butternut squash is:

  • high in fibre
  • high in potassium for bone health
  • high in Vitamin B6 for proper functioning 
  • high in folates to protect heart-health
  • high in Vitamin A for eye-health
  • high in antioxidants

Phew! All of this and it has a great nutty flavour. Coincidentally, the flavours in our GOOD OIL compliment the butternut squash perfectly and it really is a match made in heaven. So, why not celebrate the squash and give this comforting, hearty dish a go?

This dish is a twist on a classic risotto and uses barley instead of rice. This adds a lot more fibre to the dish and also adds a great texture. Roasting the butternut squash with the GOOD OIL really helps to concentrate the flavour of the squash and gives this dish delicious savoury depth. You can add any cheese you want to this dish but the salty acidity of the blue cheese works extremely well with the sweet butternut squash. 

 

Serves 4              Prep: 15 mins           Cook: 45 mins

 

Ingredients:

1 medium butternut squash, skin removed and cut into chunks

3 tbsp GOOD OIL

1 medium onion, finely chopped

2 garlic cloves, finely chopped

350g pearl barley

1.3 litres of hot vegetable stock

75g blue cheese (such as stilton or gorgonzola)

3 sage leaves

salt and pepper

 

Method:

  1. Pre-heat the oven to gas 5 (190C/375F) and lay the chunks of butternut squash on a baking tray. Drizzle over a tablespoon of GOOD OIL and roast in the oven for around 35 minutes until tender, turning half way through. Remove from the oven and set aside.
  2. Meanwhile, heat the remaining GOOD OIL in a frying pan over a medium heat and add in the onion, garlic and whole sage leaves. Cook for around 5 minutes until softened.
  3. Once soft, add in the pearl barley and turn up the heat. Stir to coat the barley in the oil and cook for a further minute. Turn the heat back to medium.
  4. Add a ladleful of the hot stock and stir constantly until the stock is absorbed. Continue this process until all of the stock has been used up and the barley is tender. If the barley is still not cooked, add water. This process should take around 30 minutes.
  5. Stir in the cubes of squash and then crumble in the blue cheese, stirring to combine.
  6. To serve, remove the whole sage leaves, spoon into bowls and drizzle a little extra GOOD OIL over the top if desired.

 

Calories: 566   Protein:14g    Carbs:87g   Fat:9g   Saturates:6g   Fibre:3g   Sugar:7g     Salt: 1g

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