Buckwheat vegetable risotto
- 1-2 cups reduced-salt vegetable stock (see tips)
- 1 teaspoon olive oil
- ½ onion, finely diced
- 1 clove garlic, finely chopped
- 1 large carrot, diced
- ½ cup buckwheat
- ¼ cup white wine
- 1 cup sliced mushrooms
- 1 cup broccoli florets
- 2 cups rocketarugulaX
- ¹/³ cup grated parmesan
- cracked black pepper, to taste
- fresh parsley, to garnish
1 In a saucepan set over a medium heat, bring stock to near boiling. Reduce heat.
2 In a large frying pan, heat oil over medium. Add onion, garlic and carrot and cook, stirring, for 2 minutes. Add buckwheat and cook, stirring, for 1 minute, to toast the buckwheat. Add wine and stir until evaporated.
3 Add mushrooms to pan and stir to combine.
4 Add hot stock, a half-cup at a time. Stir and allow to evaporate before adding next lot of liquid. After 10 minutes of cooking, add broccoli and stir to combine.
5 Continue cooking and adding stock, using as much as you need to, until buckwheat is tender – about 15 minutes in total. Add rocket at the end of cooking and stir through.
6 Remove from heat and stir through half of the parmesan and pepper. Serve risotto garnished with remaining parmesan, pepper and parsley.
Nutrition Info (per serve)
Total fat 9g
Saturated fat 3g
Dietary fibre 7g
Make it gluten free: Check stock is gluten free.
Make it vegan: Replace parmesan with Angel Food parmesan alternative. Check wine is vegan.
Instead of buckwheat, you can make this risotto with pearl barley.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
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