Risotto Recipe With Freekeh and Spring Greens

Freekeh risotto with spring greens

  • serves 4
  • Easy

Freekeh is made from cracked, roasted green wheat. It works well for risotto as the grains keep their bite when cooked

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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

  • 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.

Want more healthy low fat meals? Try one of our other healthy recipes here...

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Nutritional Information

  • Kcals 267
  • Fat 2.8g
  • Saturates 0.2g
  • Carbs 42.9g
  • Sugars 6.3g
  • Protein 14.2g
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