My Ultimate Buckwheat Risotto

Let’s take a moment for buckwheat — the humble, hearty seed that’s been nourishing people for centuries, especially in the part of the world I come from.

Despite its name, buckwheat isn’t a grain at all. It’s a seed: naturally gluten-free, high in fibre, full of plant-based protein, and one of the few plants that contains all nine essential amino acids. It’s rich in rutin, which supports circulation and reduces inflammation — perfect for grounding your body and mind.

But here’s the best part: buckwheat is incredibly sustainable. Unlike quinoa or rice, it grows quickly, needs little water, thrives without chemicals, and actually helps nourish the soil. It’s a regenerative crop, meaning it gives back more than it takes.

This makes buckwheat an especially wise choice in autumn and winter, when our bodies crave warmth, grounding, and deep nourishment. From October to February, it shines as a comforting, sustainable staple — ideal for porridges, pancakes, stews, or even risottos.

Preparation time: 10 mins

Cooking Time: 25-30 mins

Ingredients for 2 people:

• 1 cup roasted buckwheat (or raw, if preferred – see notes below)

• 1 small onion, finely chopped

• 1–2 garlic cloves, minced

• 1 tbsp olive oil or ghee

• 1 cup canned chopped tomatoes

• 1 tsp tomato paste (optional, for deeper flavour)

• 1/2 tsp salt (adjust to taste)

• A pinch of black pepper or chili flakes

• A dash of dried herbs: thyme, oregano, or bay leaf (optional)

• 2 cups hot water or veggie broth (add more as needed)

• Handful of fresh parsley or dill for topping

Step-by-step cooking process:

1. Toast & Sauté: (If using raw buckwheat, dry-toast it in a pan over medium heat until golden and nutty-smelling. Set aside.) In a medium pot, heat olive oil or ghee. Add chopped onion and cook until soft and translucent. Stir in garlic and cook another 1–2 minutes.

2. Add Tomatoes & Grains: Pour in the canned tomatoes, tomato paste, herbs, and toasted buckwheat. Stir well to combine and coat everything.

   Optional but magical – add a generous splash of dry white wine, ideally Spanish — something rich, a little mineral, slightly burned from the sun. Let it simmer for 2–3 minutes so the alcohol evaporates, leaving behind a golden echo of warmth and brightness.

3. Simmer: Add hot water or broth in small portions (just like risotto). Stir occasionally and allow the buckwheat to absorb the liquid slowly over 20–25 minutes. Add more water if needed, a little at a time, until the buckwheat is soft but still has a bite.

4. Finish & Serve: Season with salt and pepper to taste. Remove from heat and let rest for 2–3 minutes. Serve warm, topped with freshly chopped parsley or dill, and an optional drizzle of olive oil.

This dish is earthy, creamy without cream, deeply satisfying, and naturally gluten-free.