Whole Grain Recipes


Buckwheat Risotto with Goat Cheese

Joel Shaefer / Allergy Chefs Inc.

Buckwheat Groats are one of the eleven gluten-free grains; they're versatile and loaded with nutrition. I use buckwheat in soups, veggie burgers, pilafs and risotto and I love its unique earthy flavor. In risotto, buckwheat takes longer to cook than traditional arborio rice but the liquid/grain ratio is the same. The groat retains its texture and releases just enough starch to make the final product creamy.


2 tablespoons olive oil
1/3 cup minced yellow or sweet onions
½ teaspoon dried thyme leaves
1 ½ cups buckwheat groat
½ cup white wine
1 cup mixed frozen vegetables, thawed
5 cups vegetable stock, heated
2 ounces soft goat cheese, crumbled
4 tablespoons fresh basil, chopped


1.  Heat the oil in a 4-quart saucepan over medium heat. Add the onions; sauté for 2 minutes, stirring often, until the onions are soft.

2.  Add the thyme; heat for 1 minute to release the flavor.

3.  Add the buckwheat; stirring to coat the grains evenly with oil for 1 minute.

4.  Add the wine; cook, stirring until all of the liquid is absorbed into the buckwheat.

5.  Begin adding the hot stock, ½ cup at a time, stirring frequently. Wait until each addition is almost completely absorbed before adding the next ½ cup, reserving about ¼ cup of stock to add at the end if needed. Stir frequently to prevent the buckwheat from sticking.

6.  After approximately 20 minutes, when the buckwheat is al dente, add the remaining stock and mixed vegetables; stirring to combine ingredients.

7.  Add the goat cheese and basil. Stir and serve.      

Recipe Courtesy of Joel Schaefer, CCC, CHT, Allergy Chefs, Inc.


Nutrition facts per serving:  Calories: 380 , Total Fat: 11 g, (Saturated Fat: 3.5 g), Sodium: 1240 mg, Carbohydrate: 56 g, Fiber: 7 g,  Protein: 11 g.

makes: 4 servings

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