Total cost: £3.00/cost per serving: 75p
Nutrition: 423 calories per serving
Prep time: 15 minutes
Cook time: 45 minutes
1 tbsp rapeseed oil
1 onion, chopped
50g pearl barley
1 butternut squash, diced
1 vegetable stock cube
200g wholegrain rice
150ml white wine
25g pumpkin seeds
2 tbsp chopped coriander
Preheat the oven to 220o C, gas mark 7.
Heat the oil in a frying pan and fry the onion and barley for 5 minutes. Transfer to a large casserole dish. Add 400ml water with the remaining ingredients except the coriander. Bring to the boil, cover and bake for 45 minutes, stirring half way through.
Stir in the coriander and season to taste.
Hint and tip: try adding diced chicken for a meaty option.