Speedy butternut squash barley ‘risotto’

Swap rice for barley to make this easy squash ‘risotto’ with spinach and sage. It’s healthy and low in calories and fat – perfect for a quick supper

Prep:10 mins
Cook:20 mins

Serves 2
Easy

Nutrition per serving

kcal 336
fat 10g
saturates 5g
carbs 40g
sugars 0g
fibre 10g
protein 16g
salt 0.9g

Ingredients

2 tsp olive oil
1 large shallot or small onion, finely chopped
300g squash or pumpkin, cut into 1cm cubes
2 garlic cloves, crushed
small handful of sage leaves, finely chopped
½ tsp ground mace or a good grating of nutmeg
160g spinach leaves
2 x 400g cans barley in water, drained
300ml hot vegetable stock
40g parmesan or vegetarian alternative, finely grated
2 tsp olive oil
1 large shallot or small onion, finely chopped
300g squash or pumpkin, cut into 1cm cubes
2 garlic cloves, crushed
small handful of sage leaves, finely chopped
½ tsp ground mace or a good grating of nutmeg
160g spinach leaves
2 x 400g cans barley in water, drained
300ml hot vegetable stock
40g parmesan or vegetarian alternative, finely grated

Tip

USING DRIED PEARLED BARLEY?

If you want to use dried pearled barley, cook 200g pearl barley in boiling salted water for 50 mins to 1 hr until tender with just a little firmness to the middle of the grains. Drain and rinse, then it’s ready for use in this recipe. You can also cook it for 10-15 mins in a pressure cooker, if you prefer.

USING DRIED PEARLED BARLEY?

Method

Heat the oil in a deep frying pan over a medium heat, and fry the shallot with a pinch of salt for 5 mins until soft. Add the squash, garlic, sage and mace, and fry, stirring continually, for another 6-8 mins until the squash is starting to soften and the garlic is fragrant.
Tip in the spinach and barley with some seasoning and the stock. Bring to a simmer and cook for 4-5 mins until the spinach has wilted. Add a splash more stock or water, if you like. When the ‘risotto’ is thick and creamy, taste to see if it needs a little more mace or nutmeg and seasoning. Stir in most of the parmesan, then top with the remaining parmesan and grind over some black pepper to serve.
Heat the oil in a deep frying pan over a medium heat, and fry the shallot with a pinch of salt for 5 mins until soft. Add the squash, garlic, sage and mace, and fry, stirring continually, for another 6-8 mins until the squash is starting to soften and the garlic is fragrant.
Tip in the spinach and barley with some seasoning and the stock. Bring to a simmer and cook for 4-5 mins until the spinach has wilted. Add a splash more stock or water, if you like. When the ‘risotto’ is thick and creamy, taste to see if it needs a little more mace or nutmeg and seasoning. Stir in most of the parmesan, then top with the remaining parmesan and grind over some black pepper to serve.