High prebiotic diet recipe: Barley risotto

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This recipe makes 4 serves (350g per serve)


  • 766g barley (pearl raw)
  • 1 (330g) large brown onion (diced)
  • 3 (35g) garlic (minced)
  • 22g button mushroom (largely diced)
  • 2L stock (vegetarian, chicken or beef)
  • Salt to taste
  • 2 tsp (6g) black pepper (cracked)
  • 5 tbsp (120g) extra virgin olive oil
  • 110g semi-dried tomato (roughly chopped)
  • 1 bunch chives (chopped)
  • 2/3 bunch (30g) basil leaves
  • ¼ cup (50g) tamari


  • Place all ingredients into a rice cooker (except basil and chives)
  • Turn on (it should take about 1 hour)
  • Keep on warm for 5 to 10 minutes
  • Stir through chives and roughly chopped basil leaves just before serving


  • Cooking time can be reduced if the barley is soaked for 6 hours or more in the measured stock
  • Extra liquid may be required.