This Buckwheat Risotto recipe originally appeared in the Spring 2022 issue of Tracy Anderson Magazine, available now for digital download and print orders.
The 46 recipes in the latest issue of Tracy Anderson Magazine reinvent old staples into new, creative forms. Tracy worked closely with Chef Alexander Browne and Director of Higher Nutrition Sandra Rojo to curate fresh takes on classic dishes to complement your journey with Tracy. We’re all about finding new ways to play with recipes, and rejuvenating our bodies with a whole new variety of nutrients.
This week, we’re spotlighting the gut-healthy Buckwheat Risotto. A healthy twist on this classic Italian dish, this recipe is warm and hearty while also providing incredible nutrients to boost your gut. Feel joy and nourishment, without the bloat or sickly feeling. The simple ingredients and classic seasoning of this dish are perfectly balanced, and the asparagus adds a little something extra.
Here’s the low-down on this Buckwheat:
- It’s 100% vegan and gluten-free.
- It’s packed full of gut-healthy ingredients.
- It’s an easy dish to throw together—perfect for a weeknight dinner.
Finding Glee in Gluten-Free
If you’re celiac or gluten-intolerant, it can be incredibly difficult to keep your diet exciting. We’re here to reassure you that gluten-free cooking is not just rice cakes and bread cravings. Functional Nutritionist Olivia Peláez, MS, FMCHC, loves the simplicity of this dish: “This recipe puts a healthy twist on the traditional risotto. Replacing arborio rice with buckwheat is an easy (and gluten-free) way to boost both the nutrient and fiber content of this risotto.” Anyone who is even remotely sensitive to gluten will know the trials and tribulations of digestive issues. Packing in that extra fiber will be super beneficial for your gut, and avoid the dreaded post-meal bloat.
Prepare with Prebiotics
Many of us adore Italian food, but lament how much of it is wheat and carb-heavy. This risotto captures the delicious flare of Italian cooking, while incorporating healthful ingredients that boost your gut. “Asparagus contain non-digestible plant components that act as prebiotics to feed the healthy bacteria in our gut.” shares Peláez. These components encourage the growth of other super important bacteria that keeps your microbiome healthy and diverse. The scientific community is just beginning to uncover the impact of gut health on your entire body, so try this recipe and give yourself some love from the inside out.
- 1 cup vegetable stock
- 2 Tbsp olive oil, divided
- 1 bunch asparagus (about 1 lb), cut on bias
- 1 small yellow onion, finely chopped
- 2 garlic cloves, minced
- 1 Tbsp apple cider vinegar
- Juice and zest of 1 lemon
- 8 oz buckwheat, soaked overnight
- 1 Tbsp Italian herbs, dried
- 1⁄2 cup peas
- 1⁄2 cup fresh oregano, roughly chopped
- 1⁄2 cup fresh basil, roughly chopped
- 1⁄2 cup fresh parsley, roughly chopped
- 1⁄4 cup fresh mint, roughly chopped
- Salt and pepper to taste
- In a small saucepan, bring the stock to a boil, cover the pan, and turn off heat, or reduce to simmer.
- In a large pan, heat 1 Tbsp of olive oil over medium heat. Sauté asparagus until tender and vibrant. Transfer to a bowl and set aside.
- Add another Tbsp of oil to the same pan and sauté the onion until translucent (about 5 minutes), then add the garlic and cook until aromatic (about 30 seconds).
- Add vinegar and lemon juice, and stir to lift the flavors from the bottom of the pan. Then, add the buckwheat and Italian seasoning.
- Start adding the stock a little bit at a time, stirring frequently. The buckwheat will absorb the stock slowly and gently (about 10 minutes).
- Add the peas and cook for a few more minutes. Remove from heat and fold in the herbs and lemon zest. Season with salt and pepper to taste.
- Serve and garnish with the asparagus, extra herbs, and a drizzle of olive oil.