This protein-rich, quick and easy buckwheat risotto recipe features peas, goat cheese, wild garlic and asparagus—the best of spring!
For this recipe, I wanted to create a quick, nourishing, no-fuss meal that showcases the season’s finest: wild garlic and asparagus.
And here it is—the easiest risotto recipe ever! Made with just a few ingredients, packed with nutrition and full of flavour, this buckwheat risotto recipe is a must-try this spring!
REASONS TO LOVE THIS BUCKWHEAT RISOTTO
Quick & Easy: This buckwheat risotto recipe differs from the traditional rice-based method. We cook buckwheat separately, then coat it with a cheesy green sauce. The result? A rich, velvety dish with the same creamy texture as classic risotto.
Nourishing & Filling: Packed with 30g of protein and over 10g of fibre per portion, this buckwheat risotto is a satisfying main course that’ll keep you full for longer.
Plus, it’s a great source of vitamins (C and E), minerals (potassium, magnesium) and various plant compounds, which are great for your overall health and well-being.
This dish is perfect for a simple weekday meal or as an elegant option for special occasions.
BUCKWHEAT RISOTTO INGREDIENTS
Buckwheat groats: Buckwheat groats are hulled buckwheat seeds that resemble little triangles. They’re a popular form of raw buckwheat. You will typically find them in the grain aisle of well-equipped grocery stores or bigger supermarkets.
If you’re unfamiliar with buckwheat, I’ve compiled a comprehensive guide on what it is and how to cook it to perfection every time. Take a look!
Peas: For this recipe, you’ll need frozen peas. I love using frozen peas, as they are super convenient and nutritionally similar to or sometimes even superior to fresh peas. Plus, unlike fresh peas, which have a relatively short season, you can use them throughout the year.
Fresh goat cheese: Fresh goat cheese is similar in texture to fresh cottage cheese but has a tangy taste, giving this risotto even more character.
Wild garlic: Wild garlic, also known as bear’s garlic or ramsons, is a bulbous flowering plant related to onions and garlic. It carpets woodlands and forests from late winter until the end of spring. It is known for its long, green, pointed leaves, which you can eat raw or cooked. When eaten raw, they offer a delightful zest, but when cooked, their flavour mellows.
Asparagus: When buying asparagus, ensure it is firm, crisp, and not soggy. If you don’t have asparagus, courgette is a good alternative.
Lemon: Lemon juice is not essential in this recipe, but just a touch helps brighten other flavours, which I’m sure you’ll love.
HOW TO MAKE BUCKWHEAT RISOTTO
1. Cook buckwheat
Cooking buckwheat is surprisingly easy, and thanks to this method, it yields perfect results every time.
Prepare the elements: Rinse the groats under cold running water to remove any potential debris. Add water to a pot using a ratio of 1.5 parts water to 1 part buckwheat groats.
Cook buckwheat: Bring water to a boil, and lightly salt it once boiling. Add the rinsed buckwheat to boiling water and wait for it to return to a simmer. Once simmering, cover the pot and let the buckwheat cook gently for 10-12 minutes.
Rest the cooked buckwheat: Once cooked, keep the pot covered off heat for an additional 5 minutes. This allows any remaining liquid to be absorbed and the groats to fluff up.
PRO TIP: After letting it rest, gently separate the buckwheat grains with a fork to prevent them from sticking together.
2. Blanch wild garlic leaves & boil peas
Prepare the ingredients: Measure out frozen peas and wild garlic leaves. Set aside a portion of raw wild garlic for later use.
Prepare an ice bath: Ice bath is simply a term for a bowl filled with ice and water. The icy water stops vegetables from cooking and keeps their vibrant green colour.
Blanch wild garlic leaves: Rinse wild garlic leaves and add them to boiling salted water. Blanch them for a minute and immediately transfer to the ice bath by using a slotted spoon. Leave them to cool, then squeeze out excess liquid and keep on kitchen paper until needed.
Cook peas: Add peas to the same pot of boiling water and cook for 8-10 minutes. Once tender, refresh them in the ice-cold water and once cooled down, drain.
3. Prepare the green sauce
Combine fresh goat cheese, cooked and drained peas, raw and blanched wild garlic leaves, water and salt to a stand-blender cup.
Blend on high speed until you get a vibrantly green, smooth sauce.
4. Pan-fry asparagus & finish up the risotto
Prepare asparagus: Rinse and cut asparagus into 3 cm pieces, discarding the woody ends.
The woody ends are generally lighter in colour than the rest of the stem and are more fibrous, which makes them difficult to cut through with a knife.
Pan-fry asparagus: Heat a frying pan and add olive oil. Pan-fry asparagus over medium-high heat for 2-3 minutes until lightly toasted on the outside but crunchy inside.
Combine ingredients: Reduce heat, add cooked buckwheat groats, goat cheese pea sauce and some lemon juice to the pan. Stir well to coat evenly and gently reheat. If the risotto is still to thick, add a touch more water and stir to combine.
After a minute or two, when everything is well combined and gently warmed through, it is time to serve the risotto.
Divide the buckwheat risotto into serving bowls. Crumble some feta cheese on top, add a drizzle of olive oil, freshly picked dill, and freshly ground pepper and serve. Enjoy your creamy, spring buckwheat risotto!
HOW TO SERVE THIS BUCKWHEAT RISOTTO
To ensure the best texture and taste, I would advise you to serve this buckwheat risotto immediately, straight from the pan.
If you wish to make it ahead of time, prepare the elements (buckwheat, green sauce), and keep them separate in the fridge until you plan to serve the dish. Combine the elements just before serving, and enjoy your freshly prepared buckwheat risotto recipe.
Top it with crumbled feta cheese, a drizzle of olive oil, fresh dill, and black pepper, and your spring delicacy awaits you.
NUTRITION BENEFITS OF THIS BUCKWHEAT RISOTTO
Rich in Protein: Thanks to the combination of peas, goat cheese, and buckwheat, this simple buckwheat risotto boasts 30 g of protein per portion.
Did you know that health experts recommend aiming for 15 to 30 grams of protein in each meal? Studies suggest that having more than that might not provide additional benefits.
Immune-Boosting & Anti-Inflammatory: This buckwheat risotto is rich in vitamins C and E, flavonoids, and polyphenols, compounds essential for a strong immune response. Some of these compounds also combat inflammation, reducing the risk of chronic diseases such as heart disease, diabetes, and arthritis.
Heart-Healthy: Certain nutrients and plant compounds in this buckwheat risotto can benefit blood pressure, blood sugar levels, and inflammation—all risk factors for heart disease.
Digestion-Friendly: Packed with fibre, this buckwheat risotto can have a positive effect on proper digestion and help support overall gut health.
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