Buckwheat Shiitake "Risotto"

Adapted from Minimalist Baker - Caramelized Shiitake Mushroom Risotto


This recipe strikes a nice balance between comforting and nutritious, and as a bonus, only takes about 30 minutes to make. Risotto is a rice dish from northern Italy, which exemplifies the beautiful simplicity of Italian cooking. Although traditional recipes use Arborio rice, a short-grained and starchy rice variety, this recipe uses buckwheat as a substitute - hence the quotations on risotto so as not to offend any Italian chefs.


The one small swap of using buckwheat in place of rice improves the protein, vitamin and mineral profile of this dish. Compared to rice, buckwheat offers a more comprehensive mineral profile; boasting iron, zinc, copper, and magnesium. Iron is an essential mineral for the maintenance of healthy red blood cells and is vital for oxygen transport throughout the body.


The addition of dietary fibres from the buckwheat may also help you feel full longer, as fibre slows the digestive process. And thanks to it’s fibre content, buckwheat is a low glycemic load food, meaning it will not dramatically increase blood sugar levels after eating. This means this dish a great option for sustained energy and satiety.


Buckwheat Shiitake “Risotto”

Serves 4


Ingredients

● 3 1/2 - 4 cups broth (chicken, or vegetable as preferred)

● 1 tbsp olive oil (this would be a great place to use our Garlic Infused Olive Oil)

● 1 tbsp butter

● 2 cups shiitake mushrooms, sliced (also delicious with Portobello mushrooms, or any mushroom of your choice)

● 1 Tbsp chopped fresh thyme

● 1 cup buckwheat groats

● 1/4 cup dry white wine

● 1/2 cup parmesan

● 3/4 tsp asafoetida powder

● Salt and pepper to taste


For Serving:

● ½ bunch of fresh chopped parsley

● Parmesan

● Freshly squeezed lemon


Directions

1. Heat stock over medium heat in one pot. Once hot, turn down the heat to low or off with a lid to keep warm.

2. In a second large pan, heat oil and butter to low heat. Add mushrooms to pan, and cook for an additional 4-5 minutes. If you’re feeling fancy, set aside a handful of caramelized mushrooms for a beautiful garnish at the end.

3. Once the mushrooms have begun to soften, and buckwheat and asafoetida powder to the pan - stir frequently as the buckwheat begins to fry.

4. Add white wine to the pan and stir, cook until most of the liquid is absorbed

5. Once the wine has been absorbed, add ~½ cup of stock to the pan and return to a simmer. Add thyme to the mixture.

6. Continue to add stock ½ cup at a time, waiting until liquid is absorbed before adding the next amount. Continue this process for 15 minutes, until the buckwheat is cooked – it will be soft with a slight bite

7. Remove the pan from heat, add half parmesan and stir. Add salt and pepper to taste.

8. Before serving, garnish with fresh chopped parsley, parmesan, sautéed mushrooms (if you chose to keep some aside), and a big squeeze of fresh lemon juice.


Nutrition Information per serving:

Calories 378, Total Carbohydrates 39g, Fibre 6g, Sugar 3g, Protein 17g, Fat 13g

Mainland Medical Clinic

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Vancouver, BC

(604) 683-3973

© 2018 by Shannon Smith

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