Mushroom risotto is always a firm favourite—but 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 inulin—which helps to encourage the production of anti-inflammatory short-chain fatty acids. Earthy and comforting, this is undoubtedly the perfect healthy mushroom risotto recipe!
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
- 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.
- Rinse buckwheat and set aside.
- Heat oil in a large saucepan over medium heat and add leek, garlic and thyme, stir occasionally until tender, about 5 minutes.
- Add the mushrooms, season to taste and cook for a further 5 minutes, or until they begin to soften.
- 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.
- 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.
- 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.
- Stir in the Parmesan, parsley, lemon rind and lemon juice, check the seasoning and serve hot, scattered with extra Parmesan, parsley, and thyme.