Roast Pumpkin, Chicken & Goat's Cheese Buckwheat Risotto

12 Jan 2018

Like millet, buckwheat is a great source of complex carbohydrates. It too is a seed and gluten free and it is also a rich source of rutin – an antioxidant that helps maintain healthy connective tissue (so good for muscles, tendons and ligaments).


  • 1 cup of roasted pumpkin (I use butternut and I leave the skin on for extra fibre!)
  • 1/2 cup of raw buckwheat
  • 1 Spanish onion, finely sliced
  • 4 button mushrooms, finely sliced
  • 2 cloves of garlic, finely minced
  • 1 teaspoon of dried rosemary
  • 2 (or 3) big handfuls of baby spinach
  • 1 chicken breast, finely sliced into strips.
  • Goats cheese (you can choose the amount depending on how much you like it)
  • 1/4 cup of pine nuts
  • Water
  • Rice bran oil


  1. If you haven’t already roasted it, cut pumpkin into small cubes and roast until soft.
  2. Add the raw buckwheat to a small saucepan with 1 cup of water. Add in in your chicken and bring to the boil.
  3. Reduce to a simmer until all the water has been absorbed, the chicken is cooked, and the buckwheat is tender.
  4. While your buckwheat is cooking, heat a tablespoon of rice bran oil in a medium-sized pan over low – medium heat.
  5. Add the onion and the garlic and sweat for 2 – 3 minutes (you don’t want them going golden, just softening, to release their sweetness).
  6. Add in the mushrooms and cook for 1 – 2 minutes.
  7. Add the cooked buckwheat, chicken, roast pumpkin, rosemary and baby spinach. Stir well so all ingredients are combined. Leave on a low heat until the spinach has started to just wilt.
  8. Crumble in some goat’s cheese.
  9. Serve and top with pine nuts.

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