Ingredients
- olive oil spray
- onion 1, finely diced
- garlic 1 clove, crushed
- vegetable stock 600ml
- asparagus a bunch, trimmed
- cracked freekeh 200g
- baby spinach 100g
- frozen peas 100g, defrosted
- fat-free quark 4 tbsp
Method
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Step 1
Heat a spray of olive oil in a large pan, fry the onion with a pinch of salt until soft, but not golden, about 8 minutes. Add the garlic and fry for another 2 minutes.
-
Step 2
Bring the stock to a simmer. Blanch the asparagus spears in the stock for 3-5 mins until just tender. Remove from the pan and slice into 5cm pieces, keeping the stock.
-
Step 3
Stir the freekeh into the onions, then add the stock, a ladleful at a time, stirring often, until all the stock has been absorbed and the grains are tender, about 20-25 minutes. Add a splash of water and cover with a lid if the grains aren’t tender but the stock has been absorbed, and simmer for another 5 minutes.
-
Step 4
Season, and stir in the asparagus, spinach, peas and quark, until the greens are tender and heated through.
Nutritional Information
- Kcals 267
- Fat 2.8g
- Saturates 0.2g
- Carbs 42.9g
- Sugars 6.3g
- Protein 14.2g
