Quick And Delicious
Buckwheat Risotto with Spinach and Mushroom
July 21, 2013

‘Risotto from Buckwheat! that’s not Risotto’, I hear you say.  Well it’s not Risotto in the traditional sense, but a great twist to a classic meal that tastes delicious.  Plus when we eat it we get the added bonus of replacing insulin spiking carbs i.e. aborio rice, with a wholesome gluten free option.   While at the same time we keep our body well fuelled and nourished with out feeling the energy zapping symptoms of insulin levels crashing e.g hunger, lethargy, feeling cranky, headaches etc.   So if we have trouble with diabetes or stabilising blood sugar levels, then buckwheat is a wonderful grain to add in to our diet.

Buckwheat contains the eight essential amino acids, several minerals including; zinc, iron, manganese, potassium, phosphorous, copper and magnesium, and is high in B vitamins that are essential to energy production, managing our stress and the optimum functioning of our digestive system.   Enjoy!

Serves 4

Preparation 15 – 20 minutes

Buckwheat Risotto with Spinach and Mushroom

  • 2 cup buckwheat groats preferably soaked overnight
  • 1 tbsp ghee or coconut oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 2 rashers of nitrate free bacon (optional)
  • 2 cups mushrooms, sliced
  • 1 cup vegetable stock (or bone stock or filtered water if need be)
  • 1 Tbsp lemon rind
  • 2 Tbsp lemon juice
  • 3 cups spinach, shredded (or use Kale or Swiss Chard or other dark leafy greens)
  • ½ tsp Celtic or Himalayan Sea salt
  • 1/4 cup grated parmesan cheese or goats feta (optional)


  • Soak buckwheat for 6 – 8 hours before using.  Rinse buckwheat in sieve under running water
  • Sauté the onions, bacon if using and garlic in olive oil until translucent
  • Add the buckwheat and stir to coat
  • Add mushrooms and 1/2 cup of stock, lemon rind and juice and stir bring to boil and then simmer.
  • Once liquid is absorbed, 10-12 mins add more stock / water if needed.  Repeat until buckwheat is tender.
  • Stir in the spinach or leafy greens, spring onion until just wilted and season to taste
  • Stir in parmesan cheese or feta if using,  just before serving


For additional flavour add 2 rashers of bacon, finely sliced and cooked at the same time as the onion or /and 1/4 cup finely slice sun dried tomatoes.



Inspired by Supercharged foods

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