Seeing as I’ve been sharing a whole lot of breakfast recipes, mainly sweet, I thought I’d mix it up and share a savoury dish! This roast onion buckwheat is very similar to a risotto and is the perfect comfort food! So buttery, filling and cheesy! There’s nothing better! It’s also great when you’ve got nothing in but want something nourishing! Everyone’s always got onions lying about (use white onions if you like) and parmesan waiting for you in the fridge! I don’t know whether that’s just our family but when our fridge is looking on the bare side, they’ll always be a tub of butter, some parmesan and a lonely random vegetable! Oh and the odd curry paste that’s moulding at the back which you used for that one recipe about three months ago… that can’t only be us?!
Anyway, this dish is the ultimate healthy comfort food! I’ve used sweet and pretty red onions but feel free to use white if that’s all you have in! Just beware, they won’t be as flavoursome!
I’ve used buckwheat in place of risotto rice as it’s not been processed, its a lot more nutritional, adds nuttiness and is all round better! Buckwheat is not actually a wheat despite the name.. it’s actually a fruit seed! It’s a staple in Russia and China and can come raw, roasted, groat and flake form! Here I’ve used raw buckwheat groats. Roasted buckwheat groats can also be used! Just make sure you use groats and not flakes or you’ll end up with porridge! And as appealing as that sounds to me! It probably doesn’t to anyone else.. so you might want to give that one a miss! Buckwheat is a great source of magnesium and flavonoids which help the absorption of vitamin C to the body and acts as an antioxidant! Just make sure you get 100% buckwheat if you are wheat intolerant as there’s a lot of wheat and buckwheat mixes out there! I’ve added full fat unpasteurised butter to the buckwheat to add sweetness, extra creaminess and to make it more satisfying with a smaller portion. I’ve used unpasteurised as it’s as natural as it comes and full fat for the same reasons! It’s also naturally lower in lactose, not processed and its easier to digest. Try coconut cream or the cream off of the top of coconut milk for a dairy free alternative.
Onions are anti inflammatory, antibiotic and antiviral! So with the antioxidant properties of buckwheat you’re on to a digestive winner! Also the sulphur containing amino acids found in both onions and garlic are good at detoxifying the body! Garlic is also antibacterial, anti fungal, antiseptic, anti parasitic and antiviral! So this buckwheat bowl of goodness would be great when you are feeling under the weather as it’s comforting, warming, a nutritional powerhouse and has subtle flavours that aren’t likely to upset your stomach! Herbal and natural medics do say to crush and swallow garlic when you feel ill as it detoxifies the body and settles the stomach, and keeps away the mosquitos too as my mum always says!
Basil adds extra flavour and the most delicious smell as well as also guess what?? Being antibacterial and anti-inflammatory and packed full of vitamin A. Oh and forget carrots! Basil has been proven to improve retina health and vision! Eh? Could this cheesy bowl of comfort food, delicious goodness get any more nutritious?!?!
I probably could keep going but I think I’ve probably persuaded you to make this now.. Firstly because I’ve created a healthy risotto, and saying you can still eat a whole lot of cheese and butter and be truly healthy and feel incredible and because of all the nutritional benefits that come with it! Right?
Perfect sat outside on a summer evening and all cozy inside on a winter evening! Such an all rounder!
Well with all that said and now you feel truly educated, you better get cooking then!
Ingredients – Serves 4
250g buckwheat – soaked overnight
5 red onions, roughly chopped
4 garlic cloves, diced
3 tbsp unpasteurised butter
1 tsp dried basil
100g unpasteurised strong cheese – goats, parmesan etc.
a handful of pine nuts
a large handful of basil
2 large handfuls of rocket to serve
Preheat the oven to Gas mark 7.
Place the chopped onions in a roasting tin and spray with coconut oil or ghee.
Pop in the preheated oven for 30/40 minutes/until golden and softened.
Meanwhile, drain the buckwheat and rinse until the water runs clear.
Pop in a large pan with 700ml of water, the garlic and dried basil and bring to a medium simmer with the lid on for 30 mins/until all the water has been soaked up and the buckwheat is soft.
Whilst everything is cooking, in a small dry pan toast the pine nuts over a medium heat until golden, pour into a bowl and put to one side.
Season the buckwheat with salt and pepper and switch the heat off. Stir through the butter. Leave the lid on to keep warm whilst you wait for the onions.
Once the onions are cooked, stir them through the buttery buckwheat.
Divide the buckwheat between four bowls and top with your chosen cheese, basil, toasted pine nuts and a small handful of rocket each.