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Microwave pearl barley risotto recipe

36 ratings

This nifty risotto is cooked in the microwave which saves on both time and energy. If you don't have a microwave, see our tip at the bottom of the method on how to cook it on the hob. See method

Serves 4
35 mins
393 calories / serving
Freezable
Healthy
Vegan
Vegetarian
Dairy-free

Ingredients

350g pearl barley
400g tin chopped tomatoes
1 vegetable stock pot, made up to 500ml
3 garlic cloves, 2 crushed, 1 chopped
½ Savoy cabbage, core discarded, shredded
15g fresh parsley, finely chopped
1 lemon, zested

If you don't have any pears, try using apples

Each serving contains

Energy
1660kj
393kcal 20%
Fat
2g 3%
Saturates
1g 3%
Sugars
7g 8%
Salt
1g 17%

of the reference intake
Carbohydrate 75.1g Protein 10.1g Fibre 16.4g

Method

Put the barley, tomatoes4, stock and crushed garlic in a large microwaveable bowl. Mix well. Cover with clingfilm or a microwave-safe lid, then microwave on high* for 10 mins, stirring halfway through (being careful of the steam escaping). Leave to rest for 2 mins.
Once rested, stir in the cabbage and 50-100ml more water if all the liquid has been absorbed. Cover again and microwave for 5 mins until the barley is tender, the greens have softened and most of the liquid has been absorbed. Leave to rest for 5 mins, uncovered if there’s some water still in the bowl, or covered if it’s all been absorbed.
Meanwhile, mix the parsley, lemon zest and chopped garlic in a bowl. Season with black pepper, then scatter over the risotto.

Tip: Don’t have a microwave? Cook on the hob for 30-40 mins, covered, adding more water as needed until the barley is tender. Stir in the cabbage and cook for another 5-8 mins.

Freezing and defrosting guidelines

In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

See more Vegan recipes