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Three bowls of green buckwheat risotto on a grey background

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 5 votes
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Course: Main
Cuisine: Gluten-free | Vegan
Prep Time: 10 minutes
Cook Time: 15 minutes
Soaking Time: 4 hours
Total Time: 25 minutes
Servings: 3 serves
Calories: 332kcal
Author: Amanda Logan


  • 1 cup raw buckwheat groats
  • 2 and ½ 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
  • ¼ cup mint leaves
  • ½ teaspoon lemon zest (optional)
  • 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 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.


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. 


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
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