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🍽️ Grain Risotto with Kale

454 kcal · 30 min · 4 servings

Ingredients

• 200 g Pearl Barley
• 150 g Wheat Kernels
• 4 Carrots
• 250 g fresh Kale
• 2 Spring Onions
• 1 Garlic Clove
• 2 tbsp Olive Oil
• 100 ml dry White Wine
• 800 ml Vegetable Broth (a little more if needed)
• Salt
• Pepper (from the mill)
• Nutmeg
• 1 dash Lemon Juice
• 4 tbsp freshly grated Parmesan (30 % fat in dry matter) for sprinkling

Instructions

1. 1. Rinse the pearl barley and wheat berries under cold running water.
2. 2. Place the grains in a bowl and cover them completely with water.
3. 3. Let the grains soak in the water overnight.
4. 4. Peel the carrots the next day.
5. 5. Dice the carrots into very small cubes.
6. 6. Sort through the kale and remove any damaged leaves.
7. 7. Wash the kale thoroughly.
8. 8. Spin the kale dry.
9. 9. Remove the thick leaf ribs from the kale.
10. 10. Chop the kale into coarse pieces.
11. 11. Wash the spring onions.
12. 12. Trim the ends of the spring onions.
13. 13. Shake the spring onions dry.
14. 14. Slice the spring onions into thin rings.
15. 15. Peel the garlic.
16. 16. Finely chop the garlic.
17. 17. Drain the soaking water from the pearl barley and wheat berries.
18. 18. Heat the oil in a pot.
19. 19. Add the carrots, garlic, and spring onions to the pot.
20. 20. Sauté the vegetables briefly.
21. 21. Add the drained pearl barley and wheat berries.
22. 22. Sauté the grains briefly.
23. 23. Deglaze the mixture with wine.
24. 24. Let the wine reduce almost completely.
25. 25. Pour in some broth until the grains are just covered.
26. 26. Stir constantly.
27. 27. Let the grains absorb the liquid.
28. 28. Add more broth.
29. 29. Repeat adding broth and stirring.
30. 30. Continue until all the broth is used up.
31. 31. The risotto should still have a slight bite.
32. 32. The cooking time is approximately 25 minutes.
33. 33. Add the kale 10 minutes before the end of the cooking time.
34. 34. Mix the kale with the risotto.
35. 35. Let the kale cook along with the risotto.
36. 36. Season the finished risotto with salt.
37. 37. Season the finished risotto with pepper.
38. 38. Add a pinch of nutmeg.
39. 39. Add a splash of lemon juice.
40. 40. Warm the plates.
41. 41. Serve the risotto on the warmed plates.
42. 42. Sprinkle the risotto with freshly grated Parmesan.
43. 43. Serve the dish.

Nutrition per serving

• kcal: 454
• Protein: 17 g · Fett/Fat: 10 g · Carbs: 68 g