Buckwheat and Mushroom Risotto

Risotto often brings that comforting feeling to mind. This hearty buckwheat and mushroom risotto is no exception. Buckwheat is a wonder grain in a sense as it comes with numerous health benefiting qualities. It neither comes from a grass family nor closely associated with wheat as the name suggests.

It contains antioxidant flavanoids like rutin and quercetine. Studies show that regular consumption of buckwheat helps to lower bad cholesterol and high blood pressure and hence beneficial to cardiovascular health as well. This energizing grain provides good amount of manganese, magnesium, phosphorus, fibre, pantothenic acid and quality protein.


100g Hulled whole buckwheat, washed and drained
1 Medium sized red onion, sliced
1 Large mushroom, sliced
3 Pieces of sundried tomatoes, sliced
35g Wild rocket leaves, washed
2 Cloves of garlic, sliced
2tsp Capers
½ tsp Balsamic vinegar
¼ tsp Crushed black pepper
1tbsp Composed olive oil
600ml Chicken or vegetable stock


Heat oil in a large pan over medium heat and add onions to it. Let the onion slices caramelise. Then throw in sliced mushrooms and sundried tomato slices. Cook until all the liquid from mushrooms evaporated.

Add garlic slices and buckwheat to the pan. Sauté for a minute over medium – low heat or until buckwheat is completely dry and gently toasted.

Tip in capers and crushed black pepper. Then pour a cup of chicken or vegetable stock to it. Let it boil and add balsamic vinegar, stir and cook over low heat.

Add a ladle of stock when the liquid is almost absorbed. Repeat adding the stock every time the liquid is almost fully absorbed.

Cook until buckwheat is chewy and tender and liquid is fully absorbed.

Turn off the heat and add wild rocket leaves. Stir to combine and serve.








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