Mushroom and Buckwheat Risotto

Mushroom risotto is always a firm favouritebut this variation packs a nutrient-dense punch. Using buckwheat instead of rice provides your gut with a healthy dose of fibre, while leek and garlic also contain inulinwhich helps to encourage the production of anti-inflammatory short-chain fatty acids. Earthy and comforting, this is undoubtedly the perfect healthy mushroom risotto recipe!

Serves 4–6


1 cup buckwheat
60mL olive oil
1 leek, thinly slices
2 garlic cloves, finely chopped
2 teaspoons fresh thyme leaves, plus extra sprigs to serve
350g mixed mushrooms, small ones halved, large ones thickly slices
60g finely grated sheep’s pecorino or Parmesan
Large handful flat-leaf parsley, coarsely chopped, plus extra to serve
Finely grated rind of 1 lemon
Juice of half a lemon

For the mushroom stock:

8 cups (2L) filtered water
3 large field mushrooms, broken into large pieces
2 leeks, coarsely chopped
2 heads of garlic, halved
4 thyme sprigs
1 fresh bay leaf
20g dried mushrooms


  1. To make the mushroom stock, simmer all the ingredients in a large saucepan over a medium heat for approximately 45 minutes, until well-flavoured. Strain into a clean saucepan, discarding or composting the solids. Keep warm over a low heat. Note that the stock can be frozen at this point as it’s a great freezer standby. 

  2. Rinse buckwheat and set aside.

  3. Heat oil in a large saucepan over medium heat and add leek, garlic and thyme, stir occasionally until tender, about 5 minutes.

  4. Add the mushrooms, season to taste and cook for a further 5 minutes, or until they begin to soften.

  5. Next, stir in the buckwheat, then add a couple of ladles of mushroom stock, enough to just cover the buckwheat and cook, stirring until absorbed.

  6. Season to taste as you cook and continue adding stock like this, stirring until it’s all absorbed before adding more, just as you would when making a traditional risotto.

  7. Cook for approximately 25 minutes, until the buckwheat is just tender but still has a little bite to it – you may not need all the mushroom stock but any leftovers can be frozen to use later.

  8. Stir in the Parmesan, parsley, lemon rind and lemon juice, check the seasoning and serve hot, scattered with extra Parmesan, parsley, and thyme.

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