Pearl Barley Risotto with Squash & Cavolo Nero

A nourishing twist on a classic risotto, this pearl barley version is rich, creamy and beautifully grounding. Slow-cooked in Freja chicken stock, sweet roasted squash and earthy cavolo nero come together to create a deeply comforting bowl that supports energy, digestion and steady blood sugar — perfect for autumn and winter evenings when you crave warmth and calm.

This is the kind of meal that feels indulgent yet wholesome, ideal for cosy nights in or a nutrient-dense family supper.

Ingredients (serves 3–4)

• 200g pearl barley

• 1 medium squash (butternut or similar), peeled & diced

• 1 red onion, finely chopped

• 2 garlic cloves, crushed

• 1 tbsp olive oil

• 1 litre Freja chicken stock, kept warm

• 1 small bunch cavolo nero, finely sliced (stalks removed)

• 60g Parmesan, finely grated (plus extra to serve)

• 1 tbsp butter or olive oil (optional, for richness)

• Fresh thyme or rosemary (optional)

• Sea salt & black pepper

• Lemon zest, to finish

Method

1. Roast the squash - Preheat the oven to 200°C (fan). Toss the diced squash with olive oil, salt, pepper and a little thyme or rosemary if using. Roast for 25–30 minutes until soft, golden and caramelised.

2. Soften the base - In a large heavy-bottomed pan, warm the olive oil over a medium heat. Add the chopped red onion with a pinch of salt and cook gently for 8–10 minutes until soft and translucent. Stir in the garlic and cook for a further minute.

3. Cook the pearl barley - Add the pearl barley to the pan and stir for 1–2 minutes to lightly toast the grains. Begin adding the warm Freja chicken stock, one ladle at a time, stirring frequently and allowing the liquid to absorb before adding more. Continue this process for around 25–30 minutes until the barley is tender but still has a gentle bite.

4. Add the greens - Stir the sliced cavolo nero into the risotto and cook for 3–5 minutes until wilted and vibrant green.

5. Bring it together - Fold in the roasted squash, butter (if using) and grated Parmesan. Stir until creamy and silky. Taste and season with salt and pepper as needed.

6. Finish & serve - Sprinkle with lemon zest and extra Parmesan to serve. Add a drizzle of good olive oil for extra richness if desired.

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A beautifully grounding, slow and satisfying dish that nourishes from the inside out. Perfect for nights when you want something comforting, steadying and deeply restorative — without feeling heavy.