Variation On A Classic Dish

Buckwheat Risotto with Mushrooms and Kale

Average: 5 (2 votes)
(2 votes)
Buckwheat Risotto with Mushrooms and Kale

Buckwheat risotto with mushrooms and kale - Italian classic meets superfoods!

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45 min.

Healthy, because

Even smarter

Nutritional values

Armed against colds: Cabbage is a real vitamin C miracle and activates our immune system and metabolism. Mushrooms provide plenty of fiber, which stimulates digestion.

If you prefer vegetarian, simply omit the ham or replace it with diced smoked tofu. If cabbage or kale is not in season, you can replace it with spinach, for example.

1 serving contains
(Percentage of daily recommendation)
Calorie388 cal.(18 %)
Protein19 g(19 %)
Fat10 g(9 %)
Carbohydrates54 g(36 %)
Sugar added0 g(0 %)
Roughage7.6 g(25 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E2.5 mg(21 %)
Vitamin K551 μg(918 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin12.7 mg(106 %)
Vitamin B₆0.6 mg(43 %)
Folate125 μg(42 %)
Pantothenic acid3.1 mg(52 %)
Biotin20.9 μg(46 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C39 mg(41 %)
Potassium824 mg(21 %)
Calcium176 mg(18 %)
Magnesium128 mg(43 %)
Iron4.7 mg(31 %)
Iodine27 μg(14 %)
Zinc3 mg(38 %)
Saturated fatty acids1.6 g
Uric acid219 mg
Cholesterol12 mg
Complete sugar4 g


9 ozs Buckwheat
1 shallot
2 garlic cloves
2 Tbsps dried Porcini mushroom
36 ozs Vegetable broth
3 ½ ozs ham
30 ozs mixed wild Mushrooms (e.g. enoki, shiitake, mushrooms or wild mushrooms)
3 Tbsps olive oil
6 ozs Kale (or cabbage)
How healthy are the main ingredients?
MushroomBuckwheathamPorcini mushroomolive oilKale

Preparation steps


Rinse buckwheat and drain. Peel and finely chop shallot and garlic. Finely chop dried porcini mushrooms, bring to a boil with broth and 9 ounces water in a saucepan, then keep warm. Cut ham into fine strips. Clean mushrooms, cut larger ones into pieces, pluck enoki apart if necessary.


Heat 1 tablespoon of oil in a frying pan. Fry ham in it for 3-4 minutes over medium heat until crispy; then remove and drain. Heat remaining oil and sauté mushrooms in it for 5 minutes, then remove half and set aside. Add shallot and sauté over medium heat for 2 minutes. Mix in garlic and buckwheat and sauté for 1 minute, adding salt and pepper. Deglaze with about 6-7 ounces of hot broth, let the liquid boil away and cook buckwheat, stirring, for 8-10 minutes, repeatedly adding a little broth.


At the same time, clean and wash the cabbage, remove the thick leaf veins and cut the leaves into pieces or strips. Add to buckwheat and cook over medium heat for 10-12 minutes, stirring, gradually adding all the broth and porcini mushrooms. When buckwheat is done, add remaining mushrooms on top and heat again briefly. Season the buckwheat risotto to taste, divide among plates, top with the ham strips and sprinkle with pepper.