buckwheat and mushroom risotto
During the winter months we need warming comfort food and a risotto is perfect. This is lighter than a traditional risotto and uses buckwheat groats rather than a risotto rice. Buckwheat is a seed that is related to rhubarb and is naturally gluten free. See the tip below for the health benefits of buckwheat. This risotto is made with mushrooms. In the photo I have used chestnut, but use any kind you can find - a packet of mixed wild mushrooms if you can find would be perfect.
ingredients
serves 2
1 tablespoon coconut oil
1 large onion, finely sliced
2 cloves garlic, crushed
125g buckwheat groats
400ml stock - vegetable or chicken
knob of butter
185g mushrooms - any type
100g leafy greens such as chard, spinach or spring greens
black pepper
optional: parmesan cheese to serve
method
prep time: 40 mins
Heat the coconut oil in a large shallow pan.
Add the onions and gently fry for 8 minutes until soft.
Add the crushed garlic and fry for another 2 minutes.
Rinse the buckwheat groats and add to the pan along with the stock.
Gently bubble over a gentle heat, stirring occasionally for 20-25 minutes until the buckwheat is cooked. It should retain a little bit of bite.
While the buckwheat is bubbling away, heat a knob of butter in a frying pan and sauté the mushrooms until cooked.
When the buckwheat is cooked stir through the greens and let them wilt then stir through the mushrooms.
Serve with a sprinkling of parmesan cheese and a grind of black pepper.
the health boost tip
Buckwheat contains all the amino acids and so it is known as a complete protein. This makes it a fantastic protein source for vegetarians. It is also rich in iron, zinc and selenium. Mushrooms are a great source of many vitamins and minerals and should be included in a healthy diet.
