Barley Risotto with leeks, lemon and peas

This recipe is from Rick Gallop’s  GI Diet Green-Light Cookbook. I like low GI recipes which keep you fuller for longer and even my husband, who usually complains if I serve him a vegetarian dish, enjoyed this one.

1 tbsp olive oil

1 medium leek, white and light-green part only, chopped

2 cloves garlic, finely chopped

1/2 tsp chopped fresh thyme

200g pearl barley

4 tbsp dry white wine or vermouth

750-900 ml vegetable stock

1 lemon, grated zest and juice

125g frozen and thawed peas

2 tbsp grated fresh Parmesan

Sea salt and black pepper

1. In a saucepan, heat the oil over a medium-high heat; cook the leek, garlic and thyme, stirring, for 3 minutes or until softened. Stir in the barley until well coated.
2. Stir in the wine and cook, stirring until the wine is absorbed. Add 750ml stock and bring to a boil. Cover and reduce the heat to low; simmer, stirring occasionally, for 40-45 minutes or until the barley is tender. If needed, stir in a little more stock or hot water near the end of cooking time to maintain a creamy consistency.
3. Stir in the peas and cook for 2-3 minutes more, then add the lemon juice, lemon zest and Parmesan; season to taste and serve hot.

Serves 4-6.