Green Pea Buckwheat Risotto with Mint

5 from 6 votes

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.

Prep Time12

Cook Time15

Soaking Time4

Total Time27

Course: Main

Cuisine: Gluten-free, Vegan

Diet: Gluten Free, Vegan, Vegetarian

Servings: 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.

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