Name: Fruit and Vegetable “Paella” with Barley, Buckwheat and Chickpeas
Total time: 55 min
Yield: 4
Ingredients: Whole buckwheat 200 g (7 oz); Whole barley (optional) 100 g (3.5 oz); Cooked chickpeas 150 g (5.3 oz); Yellow pepper 1; Courgette 1; Aubergine (medium) 1; Ripe cherry tomatoes 150 g (5.3 oz); Apple, diced 100 g (3.5 oz); Leek 1; Carrot 1; Vegetable stock without added salt 1 l (34 fl oz); Extra virgin olive oil 3–4 tbsp; Salt to taste; Black pepper to taste; Fresh rosemary 1 sprig; Toasted pumpkin seeds (optional) 20 g (0.7 oz)

## Ingredients (for 4 people)

| Ingredient                         | Quantity       |
| ---------------------------------- | -------------- |
| Whole buckwheat                    | 200 g (7 oz)   |
| Whole barley (optional)            | 100 g (3.5 oz) |
| Cooked chickpeas                   | 150 g (5.3 oz) |
| Yellow pepper                      | 1              |
| Courgette                          | 1              |
| Aubergine (medium)                 | 1              |
| Ripe cherry tomatoes               | 150 g (5.3 oz) |
| Apple, diced                       | 100 g (3.5 oz) |
| Leek                               | 1              |
| Carrot                             | 1              |
| Vegetable stock without added salt | 1 l (34 fl oz) |
| Extra virgin olive oil             | 3–4 tbsp       |
| Salt                               | to taste       |
| Black pepper                       | to taste       |
| Fresh rosemary                     | 1 sprig        |
| Toasted pumpkin seeds (optional)   | 20 g (0.7 oz)  |

## Method

1. **Heat a large pan** with **2 tablespoons of extra virgin olive oil** over medium heat.
2. **Wash and chop the vegetables**: slice the leek into rounds, dice the pepper, aubergine, courgette and carrot, halve the cherry tomatoes, and cut the apple into small cubes.
3. **Sauté the leek** for **3–4 minutes** until soft.
4. **Add the vegetables and apple** and cook for **5–6 minutes**, stirring, until they start to soften.
5. **Add the raw buckwheat and whole barley** (if using) and toast for **2 minutes**, mixing well with the vegetables.
6. **Pour in the hot stock gradually**, maintaining a gentle simmer and stirring frequently. Continue adding stock as it is absorbed until the grains are tender but still slightly al dente (**approximately 25–30 minutes**).
7. **Add the cooked chickpeas** in the last 5 minutes of cooking to warm them through without breaking them up.
8. **Season with salt and pepper**, turn off the heat and leave to rest for **2 minutes**.
9. **Serve hot**, topped with **toasted pumpkin seeds** and chopped **fresh rosemary**.

## Extra Tips

- Keep the grains al dente to reduce the GI.
- You can add spices such as sweet paprika or turmeric for extra flavour.
- This paella is also delicious served warm or at room temperature.


Una paella vegetale colorata e saporita, ottimizzata per un basso indice glicemico. I cereali integrali, la frutta a basso IG e l’aggiunta di legumi rendono questo piatto sano, saziante e completamente vegano, perfetto come piatto unico per un pasto equilibrato.

MenuMagic

MenuMagic

Fruit and Vegetable “Paella” with Barley, Buckwheat and Chickpeas

Ingredients (for 4 people)

Method

Extra Tips

MenuMagic

Ingredient	Quantity
Whole buckwheat	200 g (7 oz)
Whole barley (optional)	100 g (3.5 oz)
Cooked chickpeas	150 g (5.3 oz)
Yellow pepper	1
Courgette	1
Aubergine (medium)	1
Ripe cherry tomatoes	150 g (5.3 oz)
Apple, diced	100 g (3.5 oz)
Leek	1
Carrot	1
Vegetable stock without added salt	1 l (34 fl oz)
Extra virgin olive oil	3–4 tbsp
Salt	to taste
Black pepper	to taste
Fresh rosemary	1 sprig
Toasted pumpkin seeds (optional)	20 g (0.7 oz)