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!
Originally published August 18, 2016. Updated with new images and instructions April 19, 2024.
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When I want something a little lighter than my mushroom pasta but simple like a one-pot spaghetti, I cook up this fresh and vibrant buckwheat risotto. Yes, it's risotto technically made from seeds, but it's rich, vibrant and just that little bit different.
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.
Source: FoodStruct
Step-by-Step Guide
You'll find full instructions and measurements in the recipe card at the bottom of the post.
Making buckwheat risotto is a lot less labour intensive than making traditional rice risotto. In a few steps you will have a healthy, gluten-free, super tasty meal on the table. And you won't be standing over a pot stirring. Just saying.
Preparing
Soak the buckwheat groats overnight to soften and activate them, drain and rinse before cooking. Rinse the groats thoroughly and set aside.
To prepare the peas, 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 and let's get cooking.
Cooking Method
Step 1.
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 before adding stock. Let the stock come up to a bubble and then turn down the heat to low.
Step 2.
OK, now were are going to put half the blanched peas plus all of the mint, baby spinach and a few tablespoons of water into 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.
Step 3.
Transfer the pea mixture to the buckwheat pan and stir through. Add the lemon zest (optional).
Step 4.
Cook for five minutes or until the buckwheat is al dente and most of the stock has absorbed.
I like to remove my risotto from the pan when the mixture is still loose and there is a little liquid remaining. The buckwheat will continue to absorb moisture so removing it while it's still loose prevents the risotto from getting gluggy.
FAQs
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.
Buckwheat has a slightly nutty, earthy taste.
Buckwheat is a considered wholegrain (although it is technically a seed), while white rice is refined, losing its nutritional value during processing. Buckwheat is richer in dietary fibre, higher in protein, and lower in calories and net carbs, making it more supportive of weight loss compared to white rice. It also has a lower glycemic index.
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Make This Recipe
Green Pea Buckwheat Risotto with Mint
Equipment
- 1 Food processor or blender
- 1 large pan or pot.
Ingredients
To Soak the Groats
- 1 cup raw buckwheat groats
- 2 and ½ cups cold water to cover groats
- 1 teaspoon apple cider vinegar
For the Risotto
- 2 cups green peas
- 1 tablespoon olive oil
- 2 cups vegetable stock
- 2 garlic cloves finely chopped
- 2 cups baby spinach leaves
- ¼ cup mint leaves
- ½ teaspoon lemon zest (optional)
- cracked pepper to taste
- pinch sea salt to taste
Instructions
- Place the buckwheat groats in a bowl and cover with the cold water and 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. Strain them and run 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 bring it up to a bubble before turning the heat to low-medium.
- 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 here.
- Transfer the pea mixture into 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 the liquid, so this just prevents the risotto from getting gluggy.
- Taste and season salt and pepper and serve with a sprinkling of vegan parmesan.
Jamie says
This is a new favorite for me! I’m new to cooking with buckwheat, I love it! I used chard instead of spinach, super!
Amanda says
Oh, that's amazing Jamie. I am so happy you enjoyed the buckwheat. And, you've reminded to cook it myself - I haven't made this in so long! Thanks you 🙂
Lemon Lee says
Hello!
I came across this recipe today and would love to try it, as we are on a major buckwheat kick in this house.
We have toasted buckwheat groats, and I’m curious if they will work just fine, or if I should venture out for raw buckwheat.
Thank you!
Amanda says
Great question! For this recipe, I would try and get your hands on raw buckwheat. Kasha (toasted buckwheat) has a rich, nutty flavour that may not work with the fresh pea and mint flavour. It might work great with a more Wintry dish like a mushroom risotto, though 🙂 Let me know how you go!
Pete says
Still one of my favourite recipes. This is my ‘go to’ when my wife asks me to cook. Keep ‘em coming!
Hallwy says
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.
Amanda says
Wine is an awesome idea! I love that you adjusted the recipe to make it your own. Fantastic! Thanks so much for letting me know. x
Emily says
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 says
Such a vibrant, glorious green color! I feel happier just looking at these photos.
Amanda says
It is a happy dish, Hannah! Such a lovely vibrant green. I am so glad you like it. Thank you. xx
Isabel says
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!)
Amanda says
Hi Isabel, thanks for dropping by. I haven't made this risotto in a slow cooker - it's designed to be a quick and dirty dish BUT I did a little homework and found this recipe for a slow cooker buckwheat soup - http://allrecipes.co.uk/recipe/47408/slow-cooker-buckwheat-vegetable-soup.aspx
For my green pea risotto I would only soak the groats for 20 minutes before cooking. Place them in the slow cooker with the cooked garlic and 2 and 1/2 cups of stock for 1 and 1/2 to 2 hours on high or until the groats are just tender. Stir in the blended peas, mint and spinach and continue cooking for another 10 minutes. You may need to add a little more stock to keep the risotto loose. Buckwheat will continue to absorb moisture so looser is better. Allow it to cook and freeze in a freezer-proof container.
Let me know how it goes! 🙂
Ursula says
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
Amanda says
Hi Ursula, I am sorry that happened to your groats. I have never heard of this before. Activating them is standard to release their nutrients. I have also cooked them without soaking them - they take longer to cook but are still good. Can I ask, they are definitely buckwheat groats you are using? I ask because buckwheat groats don't really ever lose their shape, no matter how long you cook them. They can overcook and become a little gluggy but they still retain their shape. I am hope second time around is better for you.
Jessica says
Is using “Oat Groats” alright instead of “buckwheat groats”?
Amanda says
Hey Jessica, I haven't used oat groats before but I did a quick google and there are recipes for oat groat risotto so, I guess the answer is yes. Let me know how they work out. Good luck! A.
Jaime Puddefoot says
Hi, I can't see the actual recipe anywhere on this page?? Can someone please let me know where I'm going wrong? 🙂
Amanda says
Jaime, you are not wrong. It appears my recipe has gone walkabout. I will re-write it and post again. So sorry for the inconvenience - very strange. Amanda
Amanda says
Hi Jaime, me again. Recipe is up. Thanks for letting me know.
samskitchen says
Oh the buckwheat! I grew up eating so much of it. It was very popular in parts of Eastern Europe when I was growing up, i think it still might be just as popular. My mother used to buy toasted russian buckwheat, it's so tasty. I could never find the toasted here in WA. I will have to try your recipe. Thank you for sharing :). your photography and story telling( no matter how short, or long ) is beautiful as always. I will never tire on complimenting on them xx
Amanda says
Gosh, thanks so much Sam. The buckwheat was a bit of a revelation to me but it is so good in a risotto - I don't know that I'll go back to rice any time soon. Thank you very much for your kind words and ever supportive feedback - I really appreciate it. xx
Michelle Alston says
Gorgeous colour!! I sort of like the stirring of risotto, it calms me :-))
Amanda says
That's because you're mad. 😉 NO, I get it. I bake to calm. I am not great at it but it's such a lovely methodical process. x