Pearled Spelt Risotto With Lemon & Greens
Pearled spelt is a great source of fibre, protein, and nutrients like magnesium, iron, and B vitamins. It has a lower glycemic index than other grains, which means it won’t spike your blood sugar levels as much.
By Neil Bridgeman
May 1 2023 • 2 min read
Pearled spelt is a great source of fibre, protein, and nutrients like magnesium, iron, and B vitamins. It has a lower glycemic index than other grains, which means it won’t spike your blood sugar levels as much. The mixed greens add even more fibre and nutrients, while the lemon juice and zest provide a burst of vitamin C and antioxidants. This dish can help support healthy digestion, immune function, and overall wellbeing.
- 1 cup pearled spelt
- 4 cups bone broth or vegetable broth
- 2 tbsp olive oil
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 1 tbsp lemon zest
- 1/4 cup lemon juice
- 4 cups chopped mixed greens (such as spinach, kale, chard)
- 1 tbsp nutritional yeast
- Salt and pepper, to taste
- Fresh herbs (such as parsley or basil) for garnish
In a large pot, heat the bone broth over medium heat until hot. Keep it on low heat.
In a separate pot, heat the olive oil over medium heat. Add the chopped onion and sauté until soft, about 5 minutes.
Add the minced garlic and pearled spelt to the pot and stir to coat with the oil. Cook for 2-3 minutes until the spelt is lightly toasted.
Add 1 cup of hot broth to the pot and stir to combine. Cook until the broth is mostly absorbed, stirring occasionally.
Continue adding hot broth, 1 cup at a time, stirring occasionally and waiting for the broth to be mostly absorbed before adding more.
After about 20-25 minutes, add the chopped mixed greens to the pot and stir to combine. Cook for an additional 5-10 minutes until the greens are wilted and the spelt is cooked through.
Add the lemon zest, lemon juice, nutritional yeast, salt, and pepper to taste, and stir to combine.
Serve the pearled spelt risotto hot, garnished with fresh herbs.