This recipe is lactose and gluten free, super easy to make and so delicious! And it's a nice alternative to traditional risotto. Eating buckwheat is a great way to add a significant amount of fibre, protein, vitamins and minerals to your diet.
This recipe is ideal for vegetarians and vegans because buckwheat contains all the essential amino acids for the proper assimilation of its proteins. (Find out more about the benefits of buckwheat here).
Ingredients (yields 4 people)
Buckwheat seeds, 200 g
Vegetable broth, 600 ml
Fresh mushrooms, 300 g
Olive oil or ghee
Salt and pepper
Cumin powder, 1 teaspoon (optional)
Fresh coriander to garnish (or parsley)
(You can see from the picture that I have added some tofu)
Thinly chop the onions and cut the mushrooms into thin slices. First fry the onions in a drizzle of olive oil or ghee, then add the mushrooms and cumin (if using). Once cooked, set aside.
Prepare 600 ml of broth (cube or powder) and keep it warm.
In a saucepan, heat a little olive oil and add the buckwheat, stir to coat it well. Add the stock little by little, stirring regularly, until the buckwheat is cooked.
Then add the mushroom mixture with the buckwheat.
Season with salt and pepper, it's ready!
You can serve with fresh coriander or parsley.
- Once the risotto is cooked, add dried tomatoes and/or parmesan and/or diced tofu.
- No mushrooms? Try out with another vegetable! The preparation process remains the same anyway.
Benefits of buckwheat
1. IMPROVED HEART HEALTH
This grain-like seed helps to reduce inflammation and lower LDL, or “bad cholesterol” levels, both of which are important for maintaining heart health. The primary nutrient that provides these cardiovascular benefits is rutin, a type of phytonutrient and antioxidant which helps stabilize blood pressure and reduce cholesterol.
2. REDUCED BLOOD SUGAR
In comparison to many whole grains, this pseudocereal is very low on the glycemic index – this means that the carbohydrate content is absorbed slowly into the blood stream, providing your body with a steady flow of energy. By preventing a sudden spike in blood sugar, this nutritious seed helps with diabetes management and may improve insulin resistance.
3. GLUTEN FREE AND NON-ALLERGENIC
Though it can be used in the same way as whole grains like wheat and barley, this seed is naturally gluten free, which makes it a great choice for people with celiac disease or grain sensitivities. Swapping this seed with typical grains containing gluten may also be helpful for people suffering from digestive disturbances like leaky gut syndrome.
4. RICH IN DIETARY FIBER
For every one cup serving of cooked groats, this food provides 6 grams of dietary fibre. Dietary fibre helps to keep food moving smoothly through the digestive tract, and may help you feel fuller longer – this can be a benefit if you’re trying to lose weight.
5. PROTECTS AGAINST CANCER
This pseudocereal contains antioxidants and phenolic compounds, which may help to fight certain types of cancer. Some of the antioxidants found in this food include flavonoids like oligomeric proanthocyanidins, which protect your cells against free radical damage and prevent the kind of dangerous inflammation that can contribute to the spread of cancer.
6. SOURCE OF VEGETARIAN PROTEIN
Not only is this food rich in vitamins and minerals, but it is an excellent source of digestible plant protein. For every 100 gram serving, this food contains as much as 14 grams of protein, and 12 different amino acids to support growth and muscle synthesis. The protein content isn’t quite as high as certain beans and legumes, but it is higher than most whole grains.