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Eat well

Beetroot barley risotto

This Italian dish is given a heart-healthy makeover with pearl barley, beetroot and Greek-style yoghurt

Beetroot barley risotto

Meal type: Main meal

Serves: 2

Preparation time: 20 minutes

Cooking time: 35 minutes

  1. Heat the olive oil in a large non-stick pan and add the pearl barley and onion. Cook, stirring, for two minutes, then add the garlic, grated beetroot and stock. Bring to the boil, reduce the heat and simmer covered for 30 minutes, stirring from time to time until liquid is absorbed and barley is tender.

  2. Toss in the chopped pecans and soft cheese, stirring until cheese melts into the risotto. Stir in the dill. If freezing, pack into a suitable container and continue to step three after defrosting and reheating (you may need to add a little hot water when reheating).

  3. Divide between two warmed, shallow serving dishes and top with rocket and dill yoghurt.

Reader-tested recipe

This recipe has been tried and tested by members of our Patient Information Panel.

We really liked it with the yoghurt

Heart Matters reader Rachel Garrard said:

“This is an unusual dish. It doesn’t need stirring, as risottos normally do. We really liked it with the yoghurt.”

 

Nutritional Information

Each Portion Contains:

Energy 2137kJ 507kcal 25%
Carbs 82.7g -
Fat 13.3g Medium 19%
Saturates 2.2g Low 11%
Sugar 13.5g Low 15%
Salt 1.07g Low 18%

% = an adult's reference intake

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Ingredients

2 tsp olive oil

200g pearl barley

1 small onion, peeled and chopped

1 clove of garlic, peeled and crushed

200g fresh beetroot, peeled and grated

500ml vegetable stock made from a low-salt stock cube

20g pecans or hazelnuts, chopped

60g low-fat soft cheese

1 tbsp chopped fresh dill

To serve:

50g fresh rocket

80g 0% fat Greek-style natural yoghurt mixed with 1 tbsp chopped fresh dill

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