Meatless Monday: Stir fried kale with barley and mushroom risotto


We made the stir fried kale in this recipe using curly kale from the allotment.  Kale is good to grow for a winter harvest. It is easy to grow so ideal if you are new to organic vegetable gardening and it is a hardy plant.  If you are going to grow kale, you need to plant it six to eight weeks before the winter frosts, ideally this would be by the end of July - maybe put this in your garden calendar for next year if you haven't grown kale this year.  Kale is good for you too.  It is  a source of folate for healthy blood and fibre. It is anti-inflammatory and it can even improve your eyesight.

I have used barley for this risotto.  Although less used than rice, it is packed with fibre, protein, selenium and magnesium.

Stir fried kale with barley and mushroom risotto

Serves 2
You will need

For the barley risotto
1 tbsp olive oil
1 red onion, peeled and chopped
2 cloves garlic, crushed
160g quick cook barley
200g chestnut mushrooms, sliced
1tbsp lemon juice
1/2 tsp thyme
1 tsp pink salt in 500ml water
2 tbsp nutritional yeast

For the stir fried kale
1 tbsp oil
250g kale,
25g flaked almonds
1tbsp tamari

Heat the oil and cook the red onion for 2-3 minutes then add the garlic and cook for a further minute.  Add the mushrooms and cook a further minute or two. Add the barley (no need to soak), lemon juice, thyme, and a little of the salt water.  Stir often until the salt water is absorbed and continue until all the salt water has been added and absorbed.  Stir in the nutritional  yeast.

Meanwhile heat the oil in a wok and add the kale and a tablespoon  of water and the tamari. Stir fry for around 5 minutes then add the flaked almonds.  Serve with the barley risotto.



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