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    Home > Recipes > Gluten-Free Vegan Recipes

    Green Pea & Mint Buckwheat Risotto

    Updated: Apr 19, 2025 | Published: Apr 19, 2025 | by Amanda | 23 Comments

    Skip to Recipe

    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!

    Green pea risotto in a bowl close up.

    Originally published August 18, 2016. Updated with new images and instructions April 19, 2024.

    Jump to:
    • What is Buckwheat and Why You Should be Eating it
    • Step-by-Step Guide
    • FAQs
    • More Foods in Bowls
    • Make This Recipe
    • Leave a Comment

    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.

    • It has a low glycemic index meaning its carbohydrates break down slower and keeps you feeling fuller longer
    • Buckwheat is a good source of fibre supporting git health.
    • It is gluten-free
    • Buckwheat has a high mineral and antioxidant content and
    • on a less technical level, they are yum.

    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.

    Two cooking images with buckwheat and peas.

    Step 3.

    Transfer the pea mixture to the buckwheat pan and stir through. Add the lemon zest (optional).

    Two images of pea risotto cooking.

    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.

    Green pea risotto in a bowl.

    FAQs

    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.

    What does buckwheat taste like?

    Buckwheat has a slightly nutty, earthy taste.

    Is buckwheat healthier than white rice?

    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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    Sign up to my newsletter and follow along on Facebook, Pinterest and Insta for all the latest news. If you like this recipe, please check out my cookbook "Great Vegan Meals for the Carnivorous Family" It's full of simple, carnivore-approved family recipes.

    Make This Recipe

    Green pea risotto in a bowl close up.

    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 6 votes
    Print Pin Rate
    Course: Main
    Cuisine: Gluten-free | Vegan
    Diet: Gluten Free | Vegan | Vegetarian
    Prep Time: 12 minutes minutes
    Cook Time: 15 minutes minutes
    Soaking Time: 4 hours hours
    Total Time: 27 minutes minutes
    Servings: 3 serves
    Calories: 332kcal
    Author: Amanda Logan

    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.
    Prevent your screen from going dark

    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. 
    Note. 4: Can I freeze it? 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.

    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 It?I'd love to hear your feedback. Rate it & leave your feedback in the comments section below. Or you can tag @mygoodnesskitchen or hashtag #mygoodnesskitchen on Instagram.
    « Vibrant Kale Pesto

    Comments

      5 from 6 votes (2 ratings without comment)

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    1. Jamie says

      July 29, 2024 at 6:23 am

      5 stars
      This is a new favorite for me! I’m new to cooking with buckwheat, I love it! I used chard instead of spinach, super!

      Reply
      • Amanda says

        July 29, 2024 at 7:57 am

        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 🙂

        Reply
      • Lemon Lee says

        January 26, 2025 at 2:19 pm

        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!

        Reply
        • Amanda says

          January 26, 2025 at 2:26 pm

          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!

          Reply
    2. Pete says

      February 12, 2021 at 7:47 pm

      5 stars
      Still one of my favourite recipes. This is my ‘go to’ when my wife asks me to cook. Keep ‘em coming!

      Reply
    3. Hallwy says

      May 25, 2020 at 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.

      Reply
      • Amanda says

        May 25, 2020 at 9:47 am

        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

        Reply
    4. Emily says

      April 20, 2020 at 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!

      Reply
    5. Hannah says

      March 27, 2020 at 1:42 am

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

      Reply
      • Amanda says

        March 29, 2020 at 9:37 am

        It is a happy dish, Hannah! Such a lovely vibrant green. I am so glad you like it. Thank you. xx

        Reply
    6. Isabel says

      September 22, 2019 at 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!)

      Reply
      • Amanda says

        September 22, 2019 at 8:26 am

        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! 🙂

        Reply
    7. Ursula says

      June 18, 2018 at 5:37 am

      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

      Reply
      • Amanda says

        June 18, 2018 at 2:56 pm

        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.

        Reply
    8. Jessica says

      April 23, 2018 at 10:39 pm

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

      Reply
      • Amanda says

        April 23, 2018 at 10:52 pm

        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.

        Reply
    9. Jaime Puddefoot says

      April 29, 2017 at 8:19 am

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

      Reply
      • Amanda says

        April 29, 2017 at 8:48 am

        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

        Reply
      • Amanda says

        April 29, 2017 at 9:35 am

        Hi Jaime, me again. Recipe is up. Thanks for letting me know.

        Reply
    10. samskitchen says

      August 23, 2016 at 1:45 am

      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

      Reply
      • Amanda says

        August 23, 2016 at 7:33 am

        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

        Reply
    11. Michelle Alston says

      August 19, 2016 at 10:51 am

      Gorgeous colour!! I sort of like the stirring of risotto, it calms me :-))

      Reply
      • Amanda says

        August 19, 2016 at 10:31 pm

        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

        Reply
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