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

Green Pea Buckwheat Risotto

Last updated on December 14th, 2019 at 12:20 am


A gorgeously vibrant bowl of goodness, this green pea buckwheat risotto is a fresh and healthy spin on traditional rice risotto that doesn’t forfeit creaminess or flavour. Grazie Bella!


I usually write a reasonably lengthy post with my recipes but today I will keep things short and sweet. I fear I have a case of puddle-itis, an often ignored condition where the afflicted “puddles” 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 and 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. Yes, Usher, I would mind if you still loved me. Nick off.

So, without further pomp and far less babble I simply present Green Pea Buckwheat Risotto.


I love traditional risotto with it’s gorgeously silky texture. However, my favourite risotto is risotto that is made for me. It’s all that dang stirring; it’s just not for me. I am not known for my patience and while occasionally I love a good slow cook, most nights I like my meals the way I like visits to the dentist, quick and painless. This green pea buckwheat risotto is not just painless it is simple, simple, simple and so delicious. Being a risotto it still takes around 30 minutes to cook but no stirring. Like a little gift from the kitchen fairies, this dish take 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.

A quick side note; seriously, we couldn’t do better naming them than “groats”?

Moving on. As a substitute for pasta or rice buckwheat groats have a low glycemic index meaning its carbohydrates break down slower and keeps you feeling fuller longer. Buckwheat groat protein also has a better structure than wheat protein with twice the amount of fibre. On a less technical level, they are yum.

This green pea buckwheat risotto is vibrant in both colour and flavour but also has the creaminess we expect from a good risotto. While the green peas, spinach, mint and lemon zest 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?


green pea buckwheat risotto

green pea buckwheat risotto 2
Print Pin
5 from 1 vote

Vibrant Green Pea Buckwheat Risotto

Gorgeously vibrant, this green pea buckwheat risotto is a fresh and healthy spin on traditional rice risotto that doesn't forfeit creaminess or flavour.
Course Main
Keyword Buckwheat Risotto
Prep Time 10 minutes
Cook Time 15 minutes
Soaking Time 4 hours
Total Time 25 minutes
Servings 3 serves
Author Logan


  • 1 cup raw buckwheat groats
  • Enough cold water to cover groats
  • 1 teaspoon apple cider vinegar
  • 2 cups green peas blanched
  • 2 cups baby spinach leaves
  • .25 cup mint leaves
  • 2 garlic gloves finely chopped
  • 2 cups vegetable stock
  • 1 tablespoon olive oil
  • cracked pepper
  • sea salt to taste


  • 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.
  • In a large pan, heat the olive over medium heat and add the garlic to sautée until fragrant.
  • Add the buckwheat groats and stir.
  • Add the stock and turn the heat to low.
  • Meanwhile, put half the blanched peas plus all of the mint and baby spinach in to a blender and blend until smooth.
  • Add the remaining peas and pulse quickly to roughly chop; we want to maintain some texture.
  • Pour the pea mixture in to the buckwheat pan and stir through.
  • Cook for five minutes or until the buckwheat is al dente.
  • Season with salt and pepper to serve.






About Author

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

Leave a comment here...


6 Comment threads
7 Thread replies
Most reacted comment
Hottest comment thread
7 Comment authors
AmandaIsabelLoganUrsulaJessica Recent comment authors
newest oldest
Notify of

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!)


Hi, just wanted to comment on here that I soaked the groats in the ACV brine for about 4-5 hours and they turned into mush within 10 minutes of cooking =(
I will try this recipe again without brining…
just a warning in case anyone trying this needs it to work the first time around


Is using “Oat Groats” alright instead of “buckwheat groats”?

Jaime Puddefoot

Hi, I can’t see the actual recipe anywhere on this page?? Can someone please let me know where I’m going wrong? 🙂