Caramelized Onion and Buckwheat Risotto

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Skill Level
Preparation Time 20 minutes Total Time 40 minutes
Servings 4 Cost Per Serving $2.18
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1 cupRaw Buckwheat Groats
4 cupsVegetable or Chicken Stock (low sodium)
1 LargeOnion, small dice
1/2 cupFennel, small dice
1Lemon, juice & zest
1/4 cupParmesan or other hard sharp cheese
2 tbspOlive Oil
To TasteSea Salt and Black Pepper


  1. Warm stock in a small saucepan over medium low heat.
  2. Heat a large sauté pan over medium heat and add olive oil. Add onions, fennel and a pinch of salt. Cook until soft and golden brown, stirring occasionally. About 10 minutes. Cook longer if want more caramelization.
  3. Add buckwheat, stir a cook another minute.
  4. Start adding stock one ladle at a time to the pan and gently stir. Continue to cook and add more stock as it gets dry. Remember to stir occasionally. The buckwheat should take about 15 - 20 minutes to cook until tender.
  5. Add lemon juice and parmesan cheese. Risotto should be creamy at this point, add more stock if necessary. Add fennel tops and any extra parmesan.


  • Science has found that eating more vegetables and fruit, whole grains and legumes while cutting back on red meats and processed foods is good for the gastrointestinal system, boosts immunity and improves overall health.
  • What are prebiotics? Prebiotics are found in the non-digestible part of foods and provide nourishment for the good bacteria (probiotics) that live in our gut. Include one or two foods that contain prebiotics every day, such as: asparagus, tomatoes, leeks, garlic, bananas, brown rice, wild rice, buckwheat, and soybeans.
  • What are probiotics? Probiotics are good bacteria that live in our colon, which improve digestion, form vitamins, activate healthy-promoting compounds and prevent infection. The most common sources are: yogurt, kefir products and some aged cheeses that contain "live and active cultures".
  • Should I have probiotics if my immune system is weakened? Probiotics may be harmful so focus on foods with prebiotics instead.