High prebiotic diet recipe: Barley risotto

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This recipe makes 4 serves (350g per serve)

Ingredients:

• 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

Method:

• 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

Notes:

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