Buckwheat vegetable risotto
Nutrition Info.(per serve)
- 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
Total fat 9g
Saturated fat 3g
Dietary fibre 7g
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.
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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