Mediterranean barlotto

Mediterranean barlotto

By
From
Digestion
Serves
2

A barlotto is basically a risotto. But, instead of using the traditional arborio risotto rice (that is basically like glue in the digestive tract), it uses pearl barley. This is incredibly high in fibre and has a very low glycaemic impact.

Ingredients

Quantity Ingredient
1 large red onion, finely chopped
2 garlic cloves, finely chopped
1 tablespoon olive oil
sea salt
250g pearl barley
1 courgette, cut into semicircular slices, (a mixture of green and yellow if you like)
1 red pepper, deseeded and chopped
8-10 sun-dried tomatoes, halved
1 litre vegetable stock, (plus more, if needed)
400g canned chopped tomatoes

Method

  1. Begin by sautéing the onion and garlic in the olive oil, with a good pinch of sea salt, until the onion has softened.
  2. Add the pearl barley and mix well. Keep stirring over a medium heat for about a minute. Add the courgette, pepper and sun-dried tomatoes.
  3. At this stage, begin adding small amounts of vegetable stock, bit by bit. Add a little, wait for it to be absorbed, then add a little more. Keep going like this until you have used around 500 ml of stock.
  4. Add the canned tomatoes and continue to simmer until they have been absorbed, stirring the mixture frequently.
  5. Taste the barlotto. If the barley is still a little firm, continue to add vegetable stock in small increments until the dish resembles a conventional risotto. Serve.

Note

  • Best for constipation.
Tags:
health
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