Freekeh risotto with spring greens
- Anna Glover
Published: May 6, 2016 at 1:33 PM
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Serves 4
Easy
Total time: 40 mins
A star rating of 5 out of 5.1 ratingRate
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Freekeh is made from cracked, roasted green wheat. It works well for risotto as the grains keep their bite when cooked
Vegetarian
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Try this freekeh risotto with spring greens then check out more risotto recipes, such as our vegetarian risotto and healthy risotto.
For more veggie options, try our vegetarian lasagne, vegetarian moussaka, vegetarian paella and other vegetarian recipes.
Ingredients
Nutrition
-
olive oil spray
-
1 onion
finely diced
-
1 clove garlic
crushed
-
600ml vegetable stock
-
a bunch asparagus
trimmed
-
200g cracked freekeh
-
100g baby spinach
-
100g frozen peas
defrosted
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4 tbsp fat-free quark
Nutrition: per serving
-
kcal267
low
-
fat2.8g
low
-
saturates0.2g
-
carbs42.9g
-
sugars6.3g
low
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protein14.2g
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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.
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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.
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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.
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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...
We've also got plenty more risotto recipes...
Authors
Anna GloverSenior food editor
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