Category: Main Meals

Beetroot, Parsnip and Horseradish Soup

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Seasonal root vegetables make a simple, but super tasty soup which packs a punch. Fresh horseradish is super pungent and will got “straight up your nose”. I suggest starting with half the amount of fresh horseradish and tasting before adding more. Once you find the level you’re happy with you can stop. However, if you accidentally over do it, add a little extra creme fraiche which will help tone the heat down.

Cant get fresh horseradish? No problem, swap in some creamed horseradish or horseradish sauce. Or if the mustard flavour is not to your taste you could add ginger in instead which will add a warmth to the soup.

To make vegan omit the creme fraiche and use a dairy free yoghurt or dairy free cream alternative.

Serves 5

Ingredients

  • 1 large onion, sliced
  • 1 tbsp extra virgin olive oil
  • 2 cloves of garlic, roughly chopped
  • 400g parsnips, scrubbed (or peeled) and chopped into large chunks
  • 220g potatoes, scrubbed and cut into large chunks
  • 300g beetroot, peeled and cut into large chunks
  • 20g fresh horseradish, or to taste, finely grated
  • 60g creme fraiche

Method

  • In a large pan heat the onions and oil and cook over a low heat till soft and translucent.
  • Add the garlic and cook for a further minute.
  • Add the parsnips, potatoes and beetroot to the pan along with 900ml water. Bring to the boil and allow to simmer for 30 minutes.
  • Blend the soup till smooth and add the horseradish to taste.
  • Serve in bowls and top with a spoon of creme fraiche with sourdough bread on the side to dip in.

Per serving: 245kcal/ 10.4g fat/ 3.4g saturated fat/ 30.7g carbohydrates/ 7.0g fibre/ 4.6g protein

Chicken Fajita Tray Bake

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An easy tray bake recipe I wrote for Charlotte Stirling-Reed which is suitable for the whole family. Make a large batch and have leftovers for your lunch the next day.

If you are short on time you could use frozen chopped peppers and onion to save a bit of preparation time. And if you don’t have fresh tomatoes you could substitute in 200g of chopped tinned tomatoes.

For young children the salt allowance is very low. Using a home made chicken marinade means that there are no hidden sugars or added salt. This means you may needed to add seasoning when you dish this up for adults.

Serves 4

Ingredients

  • 2-3 onions, each cut into 8 wedges
  • 2 large peppers, cut into 1cm slices
  • 2 large tomatoes, chopped
  • 1 tbsp extra virgin olive oil
  • 4 skinless and boneless chicken thighs
  • 1 tsp dried oregano
  • 1 tsp smoked paprika
  • 1/2 tsp ground white pepper
  • 1 tin of unsalted black beans, rinsed and drained

To serve

  • Rice or tortilla wraps
  • Avocado
  • Soured cream or yoghurt
  • Fresh coriander
  • Lime juice
  • Fresh sliced chilli (optional for adults and older children)

Method

  • Preheat the oven to 200°C fan/ 220°C convection
  • Mix the onion, pepper and tomatoes with the oil in a large baking tray. Bake in the oven for 5 minutes.
  • Meanwhile, mix the dried spices together and coat the chicken thighs and allow to marinade.
  • After 5 minutes of cooking, add the beans and chicken to the tray and cook for a further 18-20 minutes till the chicken is cooked through and the juices run clear.
  • Serve in a fajita rice bowl, or in wraps with your choice of toppings.
Serve as loaded fajitas or a fajita rice bowl

Per serving of fajita tray bake: 307kcal/ 14.5g fat/ 3.4g saturated fat/ 17.1g carbohydrates/ 6.9g fibre/ 24.3g protein

Honey Soy Glazed Salmon

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This is, after sushi of course, my absolute favourite way of eating salmon! It’s sticky, sweet, slightly crispy on the edge and full of flavour!

It’s super easy to make and there’s no need to marinade the fish if you don’t have the time, making it the perfect mid-week dinner.

This would work with other fish such as tuna, mackerel, and even white fish such as cod.

Serves 2

Ingredients

For the fish

  • 2 slices of responsibly sourced salmon, skin descaled or removed
  • 1 tbsp soy sauce
  • 1/2 tsp rapeseed oil
  • 2 tsp runny honey
  • 2 tsp sesame seeds

For the noodles

  • 2 nests of wholewheat noodles
  • 1 tbsp soy sauce
  • 1 tbsp oyster sauce
  • 1 tsp sesame oil
  • White pepper, to taste

To serve

  • 200g Pak choi
  • 120g shiitake mushrooms
  • 1/2 cm root ginger, finely diced
  • 10g coriander
  • 1 spring onion, finely sliced
  • Chilli, finely sliced (to taste)

Method

  • Marinade the salmon in the soy sauce for half an hour (or for as long as you can).
  • Preheat the oven to 180°C fan, 200°C convection
  • Heat an oven-proof frying pan over a medium heat. Add the rapeseed oil if it not a non-stick pan. Fry the salmon for 5 minutes till crispy on the bottom.
  • Remove from the heat and drizzle the honey over the top followed by the sesame seeds.
  • Bake in the oven for 8-10 minutes till cooked all the way through.
  • Meanwhile, cook the noodles according the packet instructions. While the noodles are cooking, steam the pak choi over the top.
  • In a separate pan, sautee the mushrooms in a dry pan with the ginger.
  • Drain and mix all the remaining noodle ingredients together.
  • Serve the salmon over the noodles with the vegetables on the side and scatter with coriander leaves, spring onion and chilli to taste.

Per serving: 580kcal/ 24.0g fat/ 3.4g saturated fat/ 41.7g carbohydrates/ 9.3g fibre/ 42.9g protein

Yellow Split Pea and Cauliflower Curry

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This recipe was born from a sad cauliflower and a wilted bunch of coriander left over at the end of the week which needed to be used up. It got a resounding “I rate this” from my partner as we ate leftovers the next day. Absolutely none of the cauliflower is wasted, I simply adore cauliflower leaves and for anyone who has not tried them, this is the perfect dish to utilise them.

This is a fantastic way to use up any other vegetables too. Mix and match with other cruciferous vegetables such as broccoli, Brussel sprouts or even kale, or use other vegetables such as courgette, aubergine or green beans.

Serves 6

Ingredients

  • 200g yellow split peas
  • 1 tsp mustard seeds
  • 1 tsp ground coriander
  • 2 tbsp rapeseed oil
  • 1 large or 2 small onions, sliced
  • 2″ piece of ginger, peeled and grated
  • 1 red chilli, sliced (or to taste)
  • 60g skin-on almonds, roughly chopped
  • 1 cauliflower head, cut into florets and leaves
  • 400ml coconut milk
  • 2 tsp ground turmeric
  • 200g fresh tomatoes, roughly chopped
  • 20g coriander, roughly chopped

To serve

  • Cooked rice

Method

  • Boil the split peas in plenty of water for 25 minutes, till cooked through but still firm.
  • Separately, in a large pan add the mustard seeds, ground coriander and oil over a medium heat.
  • When the mustard seeds start popping add the onion, ginger, chilli and almonds. Cook for 2-3 minutes.
  • Add the cauliflower, coconut milk, turmeric, tomatoes and half of the coriander.
  • Drain the cooked yellow split peas, reserving 50ml of cooking liquid, and to the cauliflower mix. Cook together for 5 minutes.
  • Serve with rice and the remaining coriander.

Per serving: 387kcal/ 17.3g fat/ 2.2g saturated fat/ 22.9g carbohydrates/ 16.7g fibre/ 16.8g protein

Jerusalem Artichoke Soup with Spinach and Almond Pesto

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Seasonal Jerusalem artichokes fresh from the allotment. These little beauties are packed full of a prebiotic called inulin. Prebiotics are types of carbohydrates which our body is unable to digest, so it passes through the digestive tracts which feeds our gut bacteria. If you have a meal full of prebiotics you may feel a little bloated or gassy after, but nothing to worry about, it is just your gut microbiota enjoying their meal after you.

The inulin content of fresh Jerusalem artichokes varies according to the variety, growing conditions and storing conditions. Inulin content has been estimated to at 17-20.5% of fresh tuber weight.

A really easy way to use Jerusalem artichokes is to make them into a soup, the perfect starter to any dinner party which will wow your guests with their deliciously sweet flavour. Most soup recipes tell you to peel Jerusalem artichokes. If you can, try washing them thoroughly with a vegetable scrubber instead. This will save on time (as they can be fiddley to peel!), alongside helping reduce any food waste. The skins also have lots of fibre in them, like any root vegetable, so another good reason to leave them on and maximise on the fibre!

Serves 4 as a main or 6 as a starter

Ingredients

For the soup

  • 1 tbsp extra virgin olive oil
  • 1 large onion, sliced
  • 2 sticks of celery, sliced
  • 4 cloves or garlic, roughly chopped
  • 1kg of Jerusalem artichokes, scrubbed and cut into 1″ chunks
  • 300ml chicken or vegetable stock
  • 250ml dry white wine
  • 5 sprigs of thyme
  • 100ml double cream (optional to leave out or use a plant-based alternative)

For the pesto

  • 50g skin on almonds
  • 2 tbsp extra virgin olive oil
  • 50g spinach leaves
  • 1 garlic clove
  • 1 tsp lemon juice

Method

  • Gently cook the onions and celery in the oil in a large pan, allowing them to soften without colouring.
  • Add the garlic and artichokes and cook for a further 2 minutes before adding the stock, wine and 600ml of water.
  • Add the thyme, bring to the boil and allow to simmer for 45 minutes till the artichokes are soft.
  • Meanwhile, roast the almonds at 180°C for 10-15 minutes, shaking occasionally, till golden brown. Allow to cool.
  • Blend the olive oil, spinach, garlic, lemon juice and 1 tbsp water to a smooth paste.
  • Add half the roasted almonds and blend into the chunky pesto consistency.
  • Once the artichokes are cooked, remove the thyme stems and blend the soup till as smooth as possible.
  • Add the cream, if using.
  • Serve in bowls, topped with pesto and the remaining roasted almonds roughly chopped over the top.

Per main serving: 635kcal/ 30.0g fat/ 10.8g saturated fat/ 51.8g carbohydrates/ 6.8g fibre/ 11.6g protein

Mushroom, Lentil & Olive Oil Mash Pie

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This is the recipes for those of you who already follow a vegan lifestyle. It’s also something for those who are doing Veganuary for the first time. It’s also perfect for anybody who is looking to increase their plant-based diet without necessarily being 100% vegan all the time.

This would work well with other vegetables such as leeks, celery, courgettes, or if mushrooms are not your thing use some fresh or tinned tomatoes which will cook into a tomato based sauce for the lentils to sit in.

Leaving the skin on the potatoes for the mash will make the dish quicker to prepare. You’ll also prevent any food waste as well as keep in the maximum fibre content.

Serves 2

Ingredients

  • 60g puy lentils
  • 35ml extra virgin olive oil
  • 1 large onion, finely diced
  • 1 garlic clove, finely chopped
  • 180g mushrooms, finely diced
  • 1/2 tsp vegan stock powder
  • A few sprigs of fresh thyme
  • 450g potatoes, skin left on, washed and cut into large chunks
  • 60ml soya milk

Method

  • Put the lentils into a pan and cover with plenty of cold water. Bring to the boil and then simmer for 15 minutes. Once cooked, drain the lentils reserving 2 tablespoons of cooking water.
  • Meanwhile, bring a pan of water to the boil and cook the potatoes till soft.
  • Separately, cook the onion in another pan with 10ml of olive oil over a low heat till they become soft and translucent.
  • Add the garlic and cook for 1 minute before adding the mushrooms in.
  • Add the stock powder and thyme leaves and allow to cook till the mushroom juices evaporate. Add the cooked lentils and reserved cooking liquid to the mushroom mixture.
  • Once the potatoes are cook, drain and allow to steam dry for 2 minutes. Heat the soya milk with the remaining olive oil in the pan used to cook the potatoes before adding them back in and mashing till smooth.
  • Preheat the oven to 180°C fan/ 200°C convection
  • Assemble the filling into an ovenproof dish and layer the mash over the top.
  • Bake for 25-30 minutes till the potato top turn crisp and golden brown.

Per serving: 513kcal/ 18.9g fat/ 2.9g saturated fat/ 66.6g carbohydrates/ 12.4g fibre/ 16.4g protein

Christmas Leftover Pie

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With so many people being left with extra food this year, try turning it into delicious meals of their own. This is made using all the usual leftover foods I have from Christmas Day.

This leftover turkey pie recipe can be used all year round, replace the turkey with leftover roast chicken, swap the sprouts for leeks, carrots, spinach, broccoli or even asparagus; anything goes. You could even swap the turkey stock for leftover turkey gravy.

This also works with meat substitutes for those wishing to make a vegetarian version of this pie.

Serves 6-8

Ingredients

  • 1 large onion, sliced
  • 30g butter
  • 125g mushrooms, sliced
  • 250g Brussel sprouts, sliced
  • 4 rashers of bacon or 2 slices of ham
  • 50g plain flour
  • 300g turkey, chicken or vegetable stock
  • 150ml double cream
  • 5 sprigs of thyme, leaves stripped
  • 15g chives, finely chopped
  • 300g cooked turkey
  • 250g frozen peas
  • 300g puff pastry
  • 1 egg, beaten

Method

  • Gently fry the onions with the butter in a large pan for 2 minutes before adding the mushrooms and cooking for a further 5 minutes.
  • Add the sprouts and bacon cooking for a further 5 minutes.
  • Add the flour and coat all of the vegetables and bacon. Slowly add the stock with 100ml of water, stirring constantly to create a smooth sauce. Add the double cream, herbs, turkey and peas.
  • Allow the mixture to cool completely.
  • Preheat the oven to 180°C fan/200°C convection.
  • Add the turkey mix into a large ovenproof dish.
  • Roll the pastry to fit the size of your dish.
  • Pain the edge of the dish with the beaten egg before laying the pastry lid over the top. Gently press down to create a seal.
  • Cut a hole in the top to allow the steam to escape and glaze the pie with the egg.
  • Bake for 35-40 minutes till puffed up and golden brown.

Per sixth: 556kcal/ 37.2 fat/ 20.7g saturated fat/ 27.3g carbohydrates/ 4.3g fibre/ 26.0g protein

Festive Lentil, Mushroom and Chestnut Wellington

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My Festive Lentil, Mushroom and Chestnut Wellington is sure to be a crowd-pleaser this Christmas. Packed full of flavours you would expect to find at Christmas and wrapped up in puff pastry. What is not to like?

This recipe is easily adapted to most dietary requirements. Swap the butter pastry to a butter-free puff pastry and swap the egg glaze for a mylk wash to give the pastry a lovely golden glow.

To make the wellington gluten-free use a gluten-free pastry and gluten-free oats. If you can’t find the oats, use 100g gluten-free flour in place of the oats and rice flour.

You can also swap a few ingredients around to suit what you fancy. If your festive tipple is not port, you could swap it for red wine, cognac or even keep it alcohol-free by using a little stock. Other herbs that would work well in this wellington include thyme, parsley or marjoram. You could also use dried herbs, but watch out as these can really pack a punch, so half a teaspoon should be plenty to give flavour. You could even change the almonds for alternative nuts such as pistachios or walnuts to give different dietary nutrients; walnuts are the only tree nut to contain significant amounts of alpha-linolenic acid, a type of omega-3 fatty acid which can be converted in the body to EPA and DHA fats found in oily fish. Great for anyone following a strictly plant-based diet or for those who don’t eat fish.

Serves 6-8

Ingredient

  • 120g green lentils
  • 3 bay leaves
  • 1 tbsp extra virgin olive oil
  • 1 red onion, finely diced
  • 200g mushrooms, finely diced
  • 10 sage leaves, sliced
  • 50g almonds, roughly chopped
  • 90g cooked chestnuts, roughly chopped
  • 50g dried cranberries
  • 60ml port
  • 50g rice flour
  • 50g cut oats
  • 400g puff pastry
  • 1 egg, beaten

Method

  • Wash the lentils in cold water. Add the bay leaves and bring the lentils to the boil. Reduce the heat to a simmer and cook for 20 minutes till the lentils are soft.
  • Meanwhile cook the oil and onion together over a low heat till soft and translucent.
  • Add the mushrooms to the onions and cook the mushrooms till the juices start to thicken slightly. Add the sage and cook for a further minute till fragrant.
  • Once the lentils are cooked, drain, remove the bay leaves and lightly mash. Add the mushroom mixture to the lentils followed by the almonds, chestnuts, cranberries, port, flour and cut oats. Mix to combine and season to taste.
  • Allow the mixture to cool completely.
  • Preheat the oven to 180°C fan/ 200°C convection.
  • Line a baking sheet with baking parchment.
  • Roll the pastry into a 35cm by 25cm rectangle. Cut lengthways down to make a 10cm by 35cm smaller rectangle. Remove 2cm from this piece to create a rectangle approximately 10cm by 33cm.
  • Place the now cooled mixture on this smaller rectangle of pastry, leaving a 1cm gap all around the edge, into a large log shape from short end to short end.
  • Using the egg, paint over the pastry seam. Lift the remaining larger rectangle of pastry over the mixture and press the pastry to seal with a fork.
  • Trim any excess pastry and use it to decorate the top of the pie.
  • Cut a small hole in the top of the wellington to allow the steam to escape and glaze the whole pie with an egg wash.
  • Bake the wellington for 25-30 minutes till golden brown all over.

Per sixth: 629kcal/ 25.3 fat/ 13.1g saturated fat/ 60.8g carbohydrates/ 8.0g fibre/ 18.3g protein

Sundried Tomato and Kale Pasta

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Super simple, seasonal, and takes just 15 minutes to cook. Kale is a great source of vitamin K, as well as beta-carotene which the body can convert into vitamin A.

I see loads of recipes using kale where they strip the leafy part off the central stem. I love the contrast of textures, with the stem staying crunchy as the leaves become soft. It also helps reduce food wastage by eating the whole of the produce.

Kale is a plant-based source of dietary iron. Being from a plant, it is in the form of non-haem iron which means it is harder for the body to absorb. Using the lemon juice at the end of cooking adds vitamin C to the dish which can help increase the uptake of plant-based iron.

Serves 2

Ingredients

  • 150g dried pasta of choice
  • 1 tbsp extra virgin olive oil
  • 200g kale, roughly chopped
  • 60g sundried tomatoes, drained and roughly chopped
  • 4 cloves of garlic, roughly chopped
  • 1 unwaxed lemon, zest and juice

Method

  • Bring a large pan of water to the boil and cook the pasta for 2 minutes less than the packet instructions.
  • Separately, in a frying pan cook the kale with the oil for a few minutes till slightly soft.
  • Add the garlic and sundried tomatoes and cook for a further few minutes till fragrant. If needed, add a little pasta water to stop the garlic from burning.
  • Add the pasta with a tablespoon of pasta water and add the lemon zest and juice.
  • Stir to combine and serve immediately.

Per serving: 441kcal/ 11.8g fat/ 1.6g saturated fat/ 64.9g carbohydrates/ 9.0g fibre/ 13.8g protein

Smoked Mackerel, Lentil and Horseradish Salad

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Getting oily fish in can be a challenge, and during lockdown I find it harder to get fresh fish weekly so I’ve been eating more smoked fish due to the increased shelf life. While I don’t plan on carrying this on beyond lockdown, and rather used smoked fish as a treat rather than a source of omega-3 fatty acids, for the while they have ended up as a partial staple in my lockdown diet. Here’s the lowdown on omega-3 fatty acids.

Omega-3 fatty acids area type of polyunsaturated fatty acid. These fats can’t be made in our bodies, so we rely on dietary sources instead. There are a few different forms of omega-3 fats, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).

Dietary sources of EPA and DHA include oily fish such as salmon, mackerel, kipper, herring, sardines and fresh tuna (but not tinned tuna); shellfish; and seaweed (but eating this more than once per week may provide too much iodine). Alternatively you can find EPA and DHA in omega-3 fortified products such as: dairy and dairy alternative products, eggs; and supplements.

ALA can be converted to EPA and DHA in our body, but this isn’t always converted in significant amounts, especially in relation to DHA, so there are less health benefits associated with consuming ALA. Dietary sources of ALA include seeds such as chia seeds, linseeds, hemp seeds (and hemp seed oil), walnuts (and walnut oil), pecans, hazelnuts; products derived from soybeans like soybean oil and tofu; rapeseed oil; green leafy vegetables and ALA supplements.

We should be aiming to eat 2 portions of fish a week, with at least 1 portion to be oily, with the upper limit set at 4 portions of oily fish per week due to pollutants being present in some fish which could build up in our bodies. Separately, women of childbearing age, pregnant or breastfeeding women should limit their intakes to two portions per week.

Using lots of store cupboard ingredients here, you could swap the fresh herbs out and use salad leaves, or use kale as an alternative vegetable. If you are really struggling to get fresh salad, or making this when you have run out of fresh foods opt for some frozen vegetables such as edamame beans or peppers. And for those who need a super quick lunch, this dish can be made in 2 minutes by using a pouch of ready-cooked lentils. Simply heat the lentils up and dress them with the herbs and spices and you’re good to go!

Serves 2

Ingredients

  • 100g puy lentils
  • 10g wholegrain mustard
  • 40g sundried tomatoes, finely chopped
  • 10g chives, chopped
  • 15g flat-leaf parsley, chopped
  • 120g pickled beetroot, finely cubed
  • 10g horseradish sauce
  • 50g reduced-fat creme fraiche
  • 2 fillets of smoked mackerel

Method

  • Place the lentils in a saucepan and cover with plenty of cold water. Bring to the boil and simmer for 12 minutes.
  • Once the lentils have cooked, drain and dress with the mustard and tomatoes whilst still hot. Allow to cool for 2 minutes before adding in the herbs.
  • Separately mix the horseradish and creme fraiche together.
  • Add the beetroot to the lentils and combine before plating up with the mackerel and horseradish sauce.

Per serving: 487kcal/ 28.6g fat/ 8.5g saturated fat/ 23.0g carbohydrates/ 12.9g fibre/ 28.2g protein

Spiced Pumpkin & Lentil Soup

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Soup with a delicious autumnal twist making the most out of seasonal pumpkins which are being carved up for Halloween.

Sadly, over half the pumpkins carved at Halloween are under-utilised. The flesh and seeds of carving pumpkins are all edible, even once they have been carved. Pumpkins are a great source of beta-carotene, the precursor to vitamin A as suggested by the gorgeous golden-orange hue of the flesh and, in most cases, skins. A word of caution, if your pumpkin happens to have green skin your soup will adopt a “chip shop curry sauce” colour. Don’t worry, it will still be equally delicious!

If you don’t have any pumpkins hanging around you can substitute butternut squash or sweet potato as an alternative. These vegetables are still high in beta-carotene, an antioxidant that has previously been shown to help reduce the risk of heart disease and certain cancers.

Serves 4

Ingredients

  • 2 large onions, roughly chopped
  • 2 tbsp extra virgin olive oil
  • 4 cloves of garlic, roughly chopped
  • 3 tsp ground cumin
  • 2 tsp ground turmeric
  • 1 tsp dried chilli, or to taste
  • 200g red lentils
  • 500g pumpkin, skin on and roughly diced
  • 200ml coconut milk
  • 10g stock powder
  • 15g fresh coriander, finely sliced

Method

  • Gently fry the onion and oil in a large pan till soft and translucent. Add the garlic and cook for a further 2 minutes.
  • Add the dried spices and cook till fragrant before adding in the remaining ingredients with 1 litre of boiling water.
  • Allow to simmer for 20 minutes till the lentils and pumpkin are cooked through and soft.
  • Blend till smooth and serve.

Per serving: 447kcal/ 18.6g fat/ 2.3g saturated fat/ 50.7g carbohydrates/ 7.6g fibre/ 16.4g protein

Pumpkin and Sage Pearl Barley Risotto

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All the autumn flavours in this alternative risotto using pumpkin and sage. Technically, I am using a squash, Crown Price squash to be precise, but any pumpkin or firm squash will work in its place.

While I am always a fan of leaving skins of fruits and vegetables for the increased fibre and reduced time for cooking, I have removed the skin from this particular pumpkin as it is quite tough and would certainly draw attention away from the dish itself. If I were to replace the pumpkin with butternut squash I would leave the skin on. This can be done to your own personal preference.

Speaking of fibre, swapping traditional risotto rice for quick-cook pearl barley not only saves you time of cooking and stirring for a traditional risotto, but it also increases the fibre content of the dish. Replacing the pearl barley with white risotto rice would reduce the fibre content down by 4g per serving! That’s almost half the total fibre content of the dish. Pearl barley also stays a bit more al dente, which means the overall dish has a lovely firm bite which I particularly enjoy.

If you need to adapt to a dairy free version, substitute the butter for olive oil, and either omit the cheese or use a dairy-free alternative or you can use nutritional yeast for a slight cheesy flavour.

Serves 2

Ingredients

  • 1 large onion, finely diced
  • 15ml extra virgin olive oil
  • 2 garlic cloves, crushed and chopped
  • 100g quick cook pearl barley
  • 175ml dry white wine (optional to replace with water)
  • 10g stock powder
  • 20g parmesan
  • 250g pumpkin, skin peeled and cut into 1cm cubes
  • 5ml extra virgin olive oil
  • 20g butter
  • 10 large sage leaves (or 20 small leaves)

Method

  • Gently fry the onion with 15ml olive oil over a low heat till transluscent and soft. Add the garlic and cook for a further 2 minutes.
  • Bring 350ml water up to the boil in a saucepan and add the stock, keep on a low heat.
  • Add the pearl barley to the onions and toast for 2 minutes. Add the white wine and stir to help release some of the starch.
  • Take a separate large frying pan and add 5ml oil and 15g butter. Once the butter has melted add the pumpkin. Allow to brown slowly over a medium heat, stirring frequently.
  • When the wine is almost absorbed add a ladleful of hot stock, and repeat till almost all the stock has been absorbed. Check the pearly barley is cooked, but still with some bite. This should take 10-12 minutes.
  • Once the risotto is almost cooked, move the pumpkin to one side of the pan, add the remaining 5g of butter to the now clear side and fry the sage leaves for 2 minute till crisp and fragrant.
  • Remove the risotto from the heat and add half of the sage and pumpkin to the risotto with the parmesan and stir through.
  • Dish up and serve with the remaining pumpkin and sage over the top.

Per serving: 549kcal/ 22.1g fat/ 9.0g saturated fat/ 54.5g carbohydrates/ 8.5g fibre/ 12.9g protein