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- Mushroom & chestnut pearl barley risotto
Mushroom & chestnut pearl barley risotto
This recipe is generally appropriate for hypertension. It's low in sodium; however, be cautious with the ricotta cheese and vegetable stock as they can be sources of hidden sodium. Opt for low-sodium stock and control cheese quantity.
Adapted from bbcgoodfood.com, by Elena Silcock

Ingredients
- 180g chestnuts , roughly chopped (optional)
- 1 large onion , chopped
- 300g pearl barley
- 250g mixed mushrooms , sliced
- 4 tbsp ricotta cheese
- 80g rocket
- 1l vegetable stock
- 2 garlic cloves , crushed
- 150ml white wine
- parsley leaves (optional), to serve
- 2 tbsp olive oil
- 2 thyme sprigs , leaves picked
Method
- Heat the oil in a large frying pan over a medium high heat, add the onion and fry until softened and golden, around 10 mins. Add the garlic, chestnuts, if using, and the thyme, fry for a minute, then tip in the mushrooms and fry until they begin to soften, around 3 mins.10 min timer
- Stir in the pearl barley, making sure everything is well combined and cook for 2-3 mins. Tip in the wine and leave to bubble away until it's reduced by half. Add one-third of the stock, stir, then turn the heat down and let the pearl barley absorb the liquid. Continue adding the remaining stock, a bit at a time, adding more once each addition has been absorbed.3 min timer
- Stir through the rocket, cook for 1 min, then divide between bowls.1 min timer
High blood pressure check: watch for salt, stock cubes, soy sauce, cured meat, cheese and other high-sodium packaged foods. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
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This recipe also fits: Diabetes recipes, Heart health recipes, Mediterranean recipes, Balanced recipes, High-fibre recipes, Vegetarian recipes, DASH diet recipes.



