BUCKWHEAT RISOTTO WITH SOYA CHUNKS

Buckwheat is a plant cultivated for its grain-like seeds and as a cover crop. Despite the name, buckwheat is not related to wheat, as it is not a grass. Instead, buckwheat is related to sorrel, knotweed, and rhubarb. Buckwheat is referred to as a pseudocereal because its seeds' culinary use is the same as cereals', owing to their composition of complex carbohydrates. (https://en.wikipedia.org/wiki/Buckwheat)

Buckwheat is a rich source of protein, dietary fiber, four B vitamins and several dietary minerals, with content especially high (47 to 65% DV) in niacin, magnesium, manganese and phosphorus (table). Buckwheat is 72% carbohydrates, including 10% dietary fiber, 3% fat and 13% protein.

While there are many uses of buckwheat, I especially love making risotto out of it. Here's the detailed recipe:

Ingredients

· 1 cup buckwheat

· ½ medium onion (finely chopped)

· 1 tbsp of garlic (crushed)

· 1 tsp fresh rosemary

· 2 tbsp nutritional yeast

· 1 cup vegetable stock (can use stock powder and mix with 1 cup water)

· 1 tsp tamari soy sauce

1 tbsp avocado oil (can

Method

· Heat oil in saucepan and add onion, garlic and rosemary

· Sauté mixture until onions are translucent

· Add buckwheat and stir to combine with onion mixture

· Add the vegetable stock, ensuring to thoroughly deglaze the pan while stirring,

· Cover pan and reduce heat

· Simmer until buckwheat is almost done, (add water where necessary).

· Stir in the soya chunks and tamari soy sauce

· Cover pan and simmer until buckwheat is soft.

Serving suggestion

· Serve with some browned mushrooms and dress with extra virgin olive oil and a sprig of rosemary

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