Carrot, cumin and barley summer stew
For many years I’ve had a deep longing to create a form of risotto using barley, but as the Italians might tell me off, I decided to play safe and call this a stew. The spices add complex notes, but the heat should be gentle. The dish is wholesome, satisfying and healthy yet luxuriously creamy and a fantastic showcase for the big flavour of my favourite Early Nantes carrots.
Estimated Nutrition (whole recipe, rough)
Counts 8 of 12 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Barley | 1 cup cooked (157g) | 193 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Rapeseed Oil | not in our table | 0 |
| Water | not in our table | 0 |
| Chard | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 500ml/18fl oz carrot
- large pinch of sea salt
- 1 tsp ground cumin
- 6 carrots
- 2 tbsp rapeseed oil
- 80g/2¾oz white oniononion
- 2 Pasilla Bajio chillies
- 150g/5½oz pearl barley
- 1 tsp ground cumin
- 1 corn cob, cooked in boiling water for 20 minutes, covered
- 4 rainbow chard
- 3 spring onions
- small bunch coriander
- ½ lemon
- and freshly ground saltblack pepper
- 1½ tbsp rapeseed oil
- micro coriander