Buckwheat risotto


This recipe came naturally. Leftover cooked buckwheat in the fridge and not much more to choose from except onion,garlic, mushrooms, green pepper and some spinach leaves sounded like a great dinner ahead…..and it was indeed!

But before we get into cooking this simple and quick dish, you might be pleased to know, that buckwheat is considered one of the healthiest grains! Even though it might take some people to get used to its rather distinctive taste, I love using it. There are two types of buckwheat, light and dark. You can cook the grain as it is or you can add to taste by dry toasting in on a pan for few minutes. You can also bring up its nutritional value by sprouting it. This is done by simply rinsing the grain under running water few times and then leaving it on the strainer for 24-36 hours. You need to make sure, that you run some water through several times a day, so the grain never gets dry. I like to keep wet paper towel on the top.

Buckwheat is energising and nutritious. It is an excellent source of protein and insoluble fibre preventing gall stones. Researchers think insoluble fiber speeds intestinal transit time (how quickly food moves through the intestines).

Buckwheat is also known for lowering low-density lipoprotein cholesterol (LDL, the form linked to cardiovascular disease) and many more health benefits like treating diabetes and some forms of cancer.

It also contains manganese and a good source of copper, magnesium and phosphorus. This gluten free grain also contains two flavonoids with significant health-promoting actions: rutin and quercitin. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure—the perfect combination for a healthy cardiovascular system.

Tips for Preparing Buckwheat

You will need:

1 cup dry buckwheat

2 cups filtered water

Optional: Cinnamon stick and 2 slices of butter

Method: Like all grains, buckwheat should be rinsed thoroughly under running water before cooking, and any dirt or debris should be removed. After rinsing, add one part buckwheat to two parts of boiling water. I also added a cinnamon stick. After the liquid has returned to a boil, turn down the heat, cook for 5 minutes, cover and put aside for 20 minutes. Afterwards, place two thin pieces of organic butter in the top and fluff it up with fork. Remove cinnamon stick.


Ingredients for risotto:                           


2 tablespoons olive oil (or sesami oil)

1 medium onion, finely chopped

2 cloves of garlic, minced

200 g fresh mushrooms, cleaned and sliced

1 green pepper, chopped in small cubes

1 small chilli pepper

4 tablespoons shoyu sauce





Method: In a large skillet fry onion and garlic with olive oil. Add mushrooms and sauté for about 5 minutes. Add chopped green pepper, chilli and shoyu sauce and cook for 3 more minutes. Add pepper to taste.

Add cooked buckwheat and mix thoroughly.

Serve on a bed of fresh spinach leaves. Alternatively add some fresh tomatoes, avocado and 1 tablespoon of fermented vegetables.

Tips: You do not have to use buckwheat. It can be substituted with millet, brown rice or bulgur. The choice is yours!

Bon Appétit!