Pearled Spelt Risotto with Peppers, Courgettes & Mushrooms

Spelt is an ancient grain which, has been grown in Somerset since the start of the Iron Age.  Spelt is an excellent source of dietary fibre and contains protein as well as essential vitamins and minerals.  It is both easy to digest and leaves you feeling fuller for longer as well as being a good source of slow release energy.  
It is incredibly easy to cook with and soaks up all the flavours and it makes the most amazing risottos in 20 minutes


You will need...

Small saucepan
Large frying or saute pan with a lid
Sieve

200g Organic Pearled Spelt, thoroughly rinsed 
1 large red onion, finely diced
2 gloves of garlic, peeled and bashed
1 orange pepper, finely diced
1 red pepper, finely diced
1 courgette, finely diced
6 chestnut mushrooms, finely diced
1 vegetable stock cube
Handful of fresh thyme (or 1 tsp dried)
Handful of fresh parsley, chopped
1 lemon
1 tbsp rose harissa paste or harissa paste
Freshly milled seasoning
1 tsp rapeseed or olive oil


To make...

Serves 4

  1. Rinse the pearled spelt thoroughly under cold water
  2. Place into the pan with the stock cube, cover with water, bring to the boil and simmer for 20 minutes or as per the packet instructions
  3. Drain any unabsorbed water, leave aside with the lid on
  4. Heat the pan on a medium heat, add the oil then the onions, gently cook with the lid on for a few minutes
  5. Add the garlic & thyme and stir through
  6. Add the diced peppers, courgettes & mushrooms, season generously then mix everything together, lower the heat, put the lid on and cook for 10 minutes, stirring occasionally
  7. Stir in the harissa paste, then add the pearled spelt, mix together, check for seasoning
  8. Squeeze the lemon all over and scatter with the chopped parsley
  9. This risotto is delicious served hot on its own or pairs beautifully with harissa prawns

Nutritional Info
Per Serving
260 kcal | 3.4g fat | 0.6g saturates | 45g carbs | 8.3g sugars | 6.6g fibre | 8.7g protein | 0.14g salt

 LOW CAL | LOW FAT | LOW SATS | FIBRE | PROTEIN |  LOW SALTS | VITAMIN A | VITAMIN E | VITAMIN K | VITAMIN B | VITAMIN C | VITAMIN B | FOLIC ACID | POTASSIUM | PHOSPHORUS 


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