Family-Friendly Vegan Recipes / Gluten-Free Vegan Recipes / Vegan Mains

Green Pea & Mint Buckwheat Risotto

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Last updated on June 29th, 2020 at 08:41 pm

Originally published August 18, 2016. Updated with new images and instructions March 12, 2020.

A gorgeously vibrant bowl of goodness, this green pea buckwheat risotto with mint is a fresh and healthy spin on traditional rice risotto that doesn’t forfeit flavour. It’s gluten-free, simple to make and look at that colour. Grazie Bella!

An overhead image of the finished green pea buckwheat risotto served in three white bowls sitting in the bottom right of the image. In the top left corner is a textured napkin and a pinch bowl of pink sea salt.


I usually write a reasonably lengthy post with my recipes but today I will keep things short and sweet. I have a case of puddle-itis, an often ignored condition where the afflicted “puddles” around without any clear direction or intent. I have puddled today.

I spent two hours at the dog park (two hours!) waffling with other dog parents only shuffling back to the car when they left. I saved and lost the images for this post three times. The final and most telling symptom appeared this afternoon when I realised I had listened to the same song over and over for around six hours.

So, without further pomp and far less babble I give you my Green Pea Buckwheat Risotto with Mint.

Overhead image of the green pea buckwheat risotto ingredients laid out on a grey textured surface.

This risotto is simple, simple, simple and so delicious. Being a risotto it still takes around 20 to 30 minutes to cook but no stirring. Like a little gift from the kitchen fairies, this dish takes around 10 minutes to prepare and then you walk away.

After the little buckwheat groats have drunken up most of the stock, simply stir in the wonderfully technicolour green pea, spinach and mint mixture. Done.

Overhead process image of the green pea, spinach and mint mixture blended to show the correct texture.

What is buckwheat and why you should be eating it

Buckwheat groats belong to a food group called pseudocereals. Buckwheat and other pseudocereals, like quinoa and amaranth, are seeds that are consumed as cereals but don’t grow on grasses.

Buckwheat is a great and healthy substitute for rice and pastas.

  • it has a low glycemic index meaning its carbohydrates break down slower and keeps you feeling fuller longer
  • buckwheat groat protein has a better structure than wheat protein with twice the amount of fibre
  • it is gluten-free
  • it has a high mineral and antioxidant content and
  • on a less technical level, they are yum.

Source: Healthline

How to make a risotto from buckwheat

Making buckwheat risotto is a lot less labour intensive than making rice risotto. In a few steps you will have a healthy, gluten-free, super tasty meal on the table.

  • soak the buckwheat groats overnight to soften and activate them, drain and rinse before cooking
  • blanch your peas and blend them together with the spinach and mint
  • sauté garlic before adding the buckwheat and stock
  • add the textured pea and mint mixture and continue cooking until al dente
  • eat with gusto!

Three images each with a pan of the buckwheat risotto showing the cooking stages of the dish from cooking the buckwheat, stirring in the pea mixture and the finished dish.

FAQ’s

Can I freeze buckwheat risotto?

Yes, you can. Buckwheat can be easily frozen in a freezer-proof sealed container once it is completely cooled. I do suggest that you slightly undercook the buckwheat as it will continue to absorb liquids as it cools. To re-heat; thaw out the risotto and gently heat it in a pan or in the microwave.


This green pea buckwheat risotto with mint is vibrant in both colour and flavour. While the green peas, spinach, mint and lemon zest (optional) combine to create a burst of spring flavour, the buckwheat follows to temper the storm and provide a subtle nutty creaminess. Did I mention the no-stirring?

Enjoy.

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If you like this recipe, please check out my cookbook. Great Vegan Meals for the Carnivorous Family is full of simple, carnivore-approved family recipes.

More buckwheat recipes:

Dark Chocolate Cherry Buckwheat Granola

Quick Tomato and Saffron Buckwheat Risotto

Smoky Eggplant Buckwheat Bowl

Green Pea Buckwheat Risotto with Mint

Gorgeously vibrant, this green pea buckwheat risotto is a fresh and healthy spin on traditional rice risotto that doesn't forfeit flavour.
5 from 4 votes
Print Pin Rate
Course: Main
Cuisine: Gluten-free | Vegan
Keyword: Buckwheat Risotto
Prep Time: 10 minutes
Cook Time: 15 minutes
Soaking Time: 4 hours
Total Time: 25 minutes
Servings: 3 serves
Calories: 332kcal
Author: Amanda Logan

Ingredients 

  • 1 cup raw buckwheat groats
  • 2 and 1/2 cups cold water to cover groats
  • 1 teaspoon apple cider vinegar
  • 2 cups green peas blanched
  • 1 tablespoon olive oil
  • 2 cups vegetable stock
  • 2 garlic cloves finely chopped
  • 2 cups baby spinach leaves
  • 1/4 cup mint leaves
  • 1/2 tsp lemon zest (optional)
  • cracked pepper
  • sea salt to taste

Instructions

  • Place the buckwheat groats in a bowl and cover with cold water and the apple cider vinegar. Leave for at least three hours or overnight.
  • Rinse the groats thoroughly and set aside. Bring a medium pot of water to the boil over medium heat and add the frozen green peas. Cook for 1-minute before removing them from the heat, straining them and running the peas under cold water to cool. Set aside.
  • In a large pan, heat the olive over medium heat and add the garlic to sautée until fragrant - around 1 minute.
  • Add the buckwheat groats and stir.
  • Add the stock and turn the heat to low-medium.
  • Meanwhile, put half the blanched peas plus all of the mint, baby spinach and a few tablsepoons of water in to a blender and blend until smooth. Add a touch more water if needed.
  • Add the remaining peas and pulse a few times to roughly chop; we want to maintain some texture.
  • Pour the pea mixture in to the buckwheat pan and stir through. Add the lemon zest (optional)
  • Cook for five minutes or until the buckwheat is al dente and most of the stock has absorbed. I remove my risotto from the pan when the mixture is still loose and there is a little liquid still remaining. The buckwheat will continue to absorb so this just prevents the risotto from gettng gluggy.
  • Season with salt and pepper to serve with a sprinkling of vegan parmesan.

Notes

Note 1: To blanch the frozen peas, pop them in a saucepan of boiling water for 1 minute. Strain and rinse the peas under cold water to stop the cooking process.
Note 2: If you are using fresh peas you won't need to blanch them, they will cook in the risotto stock
Note 3: Buckwheats groats can be found in most supermarkets and whole food stores. 

Nutrition

Calories: 332kcal | Carbohydrates: 58g | Protein: 14g | Fat: 7g | Saturated Fat: 1g | Sodium: 650mg | Potassium: 629mg | Fiber: 11g | Sugar: 7g | Vitamin A: 3108IU | Vitamin C: 46mg | Calcium: 67mg | Iron: 3mg
Tried this recipe?Please rate it & leave your feedback in the comments section below. Or you can tag @mygoodnesskitchen or hashtag #mygoodnesskitchen on Instagram. Thank you!

An overhead image of the finished green pea buckwheat risotto served in three white bowls sitting in the bottom right of the image. In the top left corner is a textured napkin and a pinch bowl of pink sea salt. Title text in dark grey.

Like it? Share it. Thank you!

About Author

Amanda Logan is a published cookbook author, recipe developer and food photographer based in Australia. She is a contributor to Nourish Australia magazine and has appeared in Thrive Magazine, Vegan Food and Living, The Zoe Report and The Australian Vegan Magazine.

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Hallwy
Hallwy
May 25, 2020 5:16 am

5 stars
I loved this, and it was so easy!! I added wine in for part of the broth, subbed kale for the spinach, and left out the oil and salt.

It says serves 3 but we had seven x 3/4c portion sizes.

Emily
Emily
April 20, 2020 10:34 am

5 stars
This dish was delicious, so fresh and green and perfect for spring! I used frozen peas and thawed them under running water, and followed the instructions as if they were fresh. I will definitely make this again!

Hannah
March 27, 2020 1:42 am

Such a vibrant, glorious green color! I feel happier just looking at these photos.

Isabel
Isabel
September 22, 2019 7:53 am

Hello! This recipe looks delicious. Just a couple of questions: Could this be done in a slow cooker, and if so, how would you adapt it? Also, can this be frozen? (I’m a student who batch-cooks a lot!)

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