In an effort to follow the portfolio diet to reduce my husbands cholesterol, we eat barley several times a week. To reduce cooking time, I usually prepare 6 servings (so 3 meals for the both of us) at once and only cook the protein on the day of eating. While flavours (vegetables and spices) vary, the cooking method is basically the same every time. I mostly wing it, but the following ingredients are always in it: rolled barley, vegetable stock, some kind of vegetable, onion, spices and psyllium husk.
Flavours of the “risottos” in pictures:
First one is today’s prep: broccoli, leek and garlic, will probably be served with chicken breasts.
Second one is zucchini and herbs, served with a crispy soy burger and fresh cucumber.
Third one is leek, zucchini and soybeans (edamame), served with a chicken skewer for me and (not pictured) a white bean burger for my husband.
Last picture has lots of shredded cabbage, red lentils, canned tomato and herbs (mostly basil and oregano).
by theAnnaX
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Recipe for 6 servings:
Ingredients:
360g rolled barley; 2-3 litres vegetable stock; 1-2 onion(s), diced; about 1kg of vegetables; a few tablespoons of oil with low saturated fat (I use local rapeseed oil); some herbs and spices; 6 teaspoons of psyllium husks;
If you don’t follow the portfolio diet, you can use different kinds of stock and oil and use cheese instead of psyllium husks.
Instructions:
1. Prepare the vegetable(s) and a smaller pot of stock. Keep the stock on low heat next to your big pot.
2. Add a few tablespoons of oil (I use local rapeseed oil) to the big pot and cook the onion until translucent.
3. Add the vegetables to the pot and stir.
4. After a minute, add in the barley. Keep stirring.
5. Add enough stock to cover the barley and vegetables. Lower the heat to medium heat and keep stirring.
6. For the next 25 minutes, keep adding stock when needed.
7. While cooking, add your desired herbs and spices.
8. When the barley is soft but still has texture, turn off the heat.
9. Add in the psyllium husks and stir well. Add some stock if the mixture seems hard or dry afterwards.
10. Serve with desired protein.