Creamy Italian “Risotto”

Creamy Italian “Risotto”

A low GI alternative to conventional risottos made with white Arborio rice – Creamy Italian “Risotto”, with barley, kale, zucchini, chickpeas and cherry tomatoes. A family friendly recipe for getting those daily greens in!

Ingredients (serves 4)

1/2 cup raw cashews
2 Tbsp hemp seeds
4-5 cloves garlic (peeled)
2 Tbsp tomato paste
1 large red onion (diced)
1 large bunch Tuscan kale (chopped)
1 med zucchini (diced)
200g cherry tomatoes (diced)
200 g cooked chickpeas
400 g cooked barley (or cooked brown rice)
2 c filtered water
fresh basil, oregano and parsley
salt & pepper to taste


Soak cashews and 1 Tbsp hemp seeds in 1 1/2 cups filtered water for at least 30 minutes, then add the tomato paste and half of the garlic. Blend until smooth. Put aside.

Saute the onions, tomatoes and the rest of the garlic (chopped) in the remaining half cup of water until softened. Add the cashew mix, barley, chickpeas and zucchini and bring to a gentle simmer. Add kale, herbs and seasoning. Simmer until greens are just tender.

Serve and sprinkle with remaining hemp seeds.

Note: if you are gluten sensitive, sub the barley for cooked brown rice