Freekeh Risotto

Name: Freekeh Risotto with Asparagus & Courgette
Total time: 30 min
Yield: 2
Cuisine: Italian
Ingredients: 200 Asparagus; 150 Freekeh; 1 Onion; 2 Garlic Clove**; 15 Unsalted Butter; ½ Lemon; 1 Courgette; ½ Vegetable Stock Powder; 25 Walnuts; 40 Grated Hard Italian Style Cheese; 300 Water

with Asparagus & Courgette

Mimi MorleyPublished on April 27, 2017

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We've given this risotto a summery twist by making it with freekeh instead of the usual rice. Freekeh is young wheat, picked green then toasted and cracked. It's deliciously nutty and, what's more, doesn't require any of the stirring required by a traditional risotto. Enjoy!

Allergens:

Cereals containing gluten

•Nuts

The quantities provided above are averages only.

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Total30 minutes

Active 10 minutes

DifficultyMedium

Ingredients

serving amount

200

Asparagus

150

Freekeh

(Contains: Cereals containing gluten)

Onion

Garlic Clove**

Unsalted Butter

Lemon

Courgette

(May contain traces of: Celery)

Vegetable Stock Powder

Walnuts

(Contains: Nuts May contain traces of: Peanut, Sesame, Nuts)

Grated Hard Italian Style Cheese

Not included in your delivery

300

Water

Nutritional information

Energy (kcal)556 kcal

Energy (kJ)2326 kJ

Fat23 g

of which saturates9 g

Carbohydrate62 g

of which sugars13 g

Protein29 g

Salt1.6 g

Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

•Grater

•Large Frying Pan

•Lid

•Baking Tray

•Bowl

Cooking Instructions and Tips

Preheat your grill to high, Halve, peel and chop the onion into small pieces. Peel and grate the garlic (or use a garlic press). Cut the bottom off the asparagus spears and discard. Chop each spear into three pieces. Remove the top and bottom from the courgette, then slice into 1cm thick rounds.

Put a drizzle of oil in a large saucepan on medium heat and add the onion. Cook until soft, 5 mins. Add the garlic and cook for 1 minute more. Add the freekeh and stir to combine.

Pour in the water (see ingredients for amount) and add the stock pot. Stir to dissolve the stock pot and bring to a simmer. Turn the heat to low and pop a lid on. Leave to cook for 15 mins. Once the time is up, remove the pan from the heat and leave to rest for another 5 mins (lid still on).

Meanwhile, pop the asparagus and courgette on a baking tray in a single layer. Drizzle over some oil and season with salt and pepper. Grill until slightly charred, 10-15 mins. TIP: Keep and eye on them and shake the tray occasionally.

When the freekeh is cooked, add the butter and three-quarters of the hard Italian cheese. Stir energetically. Squeeze in a little lemon juice, stir and taste. Season with salt, pepper and lemon juice accordingly. Add the veggies and carefully stir them in.