Buckwheat risotto with mushrooms

Ingredients

Risotto (about 3.5 kg finished dish)

• Cracked buckwheat groats (cooked) – 1.5 kg (about 600 g dry)
• Celery stalks – 300 g
• White button mushrooms – 500 g
• Sun-dried tomatoes (in oil) – 150 g
• Carrots – 300 g
• Celeriac – 250 g
• Tomato paste – 150 g
• Water or vegetable stock – 800 ml
• Olive oil – 70 ml
• Salt – 15 g (2½ tsp)

Spices (ground)

• Smoked paprika – 5 g (1 tsp)
• Ground coriander – 3 g (½ tsp)
• Mild curry blend – 5 g (1 tsp)
• Black pepper – 2 g (½ tsp)

To finish

• Broccoli (blanched, served separately) – 600 g
• Parsley leaves or chives – 20 g (chopped)

Method

Making the base

1. Heat the oil in a pan, add the sliced celery stalks and sauté for 4–5 minutes.

Vegetables and mushrooms

1. Add the sliced mushrooms, carrots and celeriac. Sauté for another 6–8 minutes, until the vegetables soften.

Seasoning

1. Stir in the sun-dried tomatoes, smoked paprika, coriander, curry blend and black pepper. Mix so the spices release their aroma.

Bringing in the buckwheat

1. Add the cooked buckwheat and tomato paste and pour in the stock. Simmer for 5–6 minutes, until the flavors come together and the risotto turns creamy.

Broccoli

1. Divide the broccoli into florets and blanch for 2–3 minutes in hot water, then cool it in ice water so it stays bright green.

Serving

1. Serve the risotto warm (about 300 g) with a portion of broccoli (about 50 g). Sprinkle with fresh parsley or chives.

Serving

Serve the risotto warm (about 300 g) with a portion of broccoli (about 50 g). Sprinkle with fresh parsley or chives.

Key ingredients

Button mushrooms

Low-calorie umami, selenium and B vitamins.

Carrot

Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.

Tomatoes (peeled / passata)

Lycopene (an antioxidant), the umami base of sauces.

Broccoli

Vitamin C, sulforaphane and fibre; a quick sauté keeps it crunchy and nutritious.

Onion

Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.

Red bell pepper

High in vitamin C and antioxidants; sweet once roasted.

Coconut milk

Plant fat for creaminess without dairy; medium-chain fats.

Buckwheat

Gluten-free; complete protein and rutin.

Why it’s good for the body

• Buckwheat is a gluten-free grain and a source of rutin and fiber.
• Mushrooms contain minerals and plant protein.
• Broccoli and sun-dried tomatoes provide antioxidants and vitamins.
• The spices support digestion and warm the body.

Traditional and functional notes on the ingredients — not medical claims.

Notes

• Let the risotto rest briefly so the flavors meld.
• For a softer texture, add a spoonful of coconut yogurt.
• Don't stir the broccoli into the risotto – serve it separately for a fresh contrast.