Recipe: Nourishing buckwheat risotto

Each Thursday Eleanor Ozich of Petite Kitchen will share her thoughts on healthy eating, with recipes and more.

Buckwheat risotto with white wine, lemon and parsley. Photo / Eleanor Ozich

This nourishing buckwheat risotto has a lovely robust flavor, and is incredibly comforting. Despite its name, buckwheat is not a wheat, it is a type of fruit seed, making it gluten free, nutritious and energising. I have used fennel in this dish to give a subtle sweet aniseed flavor, which works in perfect harmony with the white wine, lemon and italian parsley. The perfect mid week winter meal.


Serves 4

• 2 small fennel bulbs, finely chopped, reserve fronds for garnish
• 4 cloves of garlic, roughly chopped
• 2 1/2 cups raw buckwheat
• 1 cup white wine
• 4 cups chicken or vegetable stock
• 2 cups water
• 4 tbsp butter or olive oil
• A large handful of italian parsley, roughly chopped
• Juice of two lemons
• Sea salt
• Pepper
• grated parmesan to serve

1. In a large dry skillet, on medium heat, toast the buckwheat until slightly browned.

Set aside.

2. Melt 2 tbsp of the butter in a large saucepan on medium heat. Add the onion, and garlic, then saute until soft and slightly browned. Add the wine if using, then simmer for 2-3 minutes. Add the buckwheat, stock, water and a pinch of salt and pepper. Bring to a soft boil, then turn down the heat to low, and simmer, while stirring occasionally for 25-30 minutes or until almost all the liquid has evaporated. Stir in the remaining butter, parsley and lemon juice. Adjust seasonings if needed.

3. Serve with a sprinkling of grated parmesan.

*gluten free
*dairy free (without the parmesan and using olive oil in place of butter)

* Read more about Eleanor's journey to healthy eating here.

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