I promised you a delicious recipe with broccoli that appeared in my list of 5 ingredients to have on the table during Christmas. So here it is, tested and tasty!
I chose pearl barley instead of traditional rice for the risotto (sorry to all the Italians who read me) because of its lower glycemic index than other cereals. This means that the rise in blood sugar will be less pronounced. I advise you to cook it the day before and eat it reheated at a low temperature (meaning not in the microwave but rather in the oven 😜). Not only will it be tastier but the starch in the barley will also be transformed into so-called "resistant" starch which is very beneficial for your microbiota.
Last health tip: cut your broccoli 30 minutes before cooking to benefit from its detoxifying properties.
Ingredients
½ red onion
1 clove of garlic
1 head of broccoli
125 g of sliced mushrooms
1 tbsp cider vinegar
150 g raw pearl barley
750 ml of hot water
1 tbsp miso paste
1 tsp fat: ghee, duck fat, coconut oil
2 tbsp olive oil
60 g of powdered parmesan
Salt, sumac
Preparation
1/ Prepare the broth by mixing the hot water and the miso paste.
2/ Chop the red onion and brown it in a pan with 1 tsp of fat for 2 minutes. Add the pearl barley and the tbsp of cider vinegar. After 2 to 3 minutes it will become translucent. Then add a ladle of broth to start. When the broth is absorbed add more broth to cover the pearl barley and so on until it is cooked (about 40 minutes).
3/ Wash the vegetables. Cut the broccoli head into florets and slice the mushrooms. Brown the garlic clove in a pan in a teaspoon of fat, then add the broccoli and mushrooms.
4/ When the barley is cooked, add the vegetables, parmesan and sumac. Heat while stirring for a minute.
5/ Serve in a deep plate and add a drizzle of olive oil.
It is an ideal side dish for your festive meals.
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