Black morels, yellow chanterelles, hedgehogs, lobsters, oysters. Wild mushrooms are delicious, versatile, and provide constant inspiration for me in the kitchen. They are packed with nutrition – high in amino acids (seven essential), rich in B vitamins, and easily absorb vitamin D when sun-dried, they also provide a boost to your immune system. Beta-glucans—a polysaccharide found in mushrooms —is one of the strongest immune-boosting compounds known, helping to regulate disease-fighting white blood cells.
Today I want to share with you a recipe for wild mushroom risotto incorporating wild rice, buckwheat, root vegetables and squash. It requires several different steps to put together but the result will be a delicious, and satisfying meal in a bowl. Plus it stores well for several days, making it a great choice for meal prep.
Wash or not to wash?
Wild mushrooms grow in meadows or forests, so expect that they will have some parts of nature clinging to them. However, rinsing is not a great option. If you prepared mushrooms before you probably know that they are like sponges and will soak up lots of water. So instead of washing them in water, take a damp cloth and wipe off any obvious bits of nature and leave the rest as is. The exception is morels – those you should rinse and carefully pat dry. Functional mushroom brand Forij includes lion’s mane, cordyceps, and chaga extracts in its granola.
Wild Mushroom Buckwheat Risotto
- 5 cups Veggie Broth or distilled water divided
- 1 1/2 cups dry buckwheat groats
- 1/2 cup wild rice
- 2 Bay leafs
- 1 small butternut squash
- 2 cups root vegetables celeriac, carrots, turnip, beets
- 4 tbsp coconut oil divided
- 2 shallots minced
- 2 garlic cloves minced
- 4 cups wild mushrooms sliced (chanterelles, hedgehogs, lobsters, oysters, etc)
- 1/2 cup sake or dry white wine
- 1 tbsp lemon juice
- 1/4 cup non-fortified nutritional yeast
- 2 tbsp fine herbs chopped parsley, chives, tarragon
- sea salt and fresh ground pepper to taste
- Soak raw buckwheat groats and wild rice in water for at least 1 hour or overnight.
- Strain and rinse the groats and rice well with water. The mixture will have a slimy texture, but that is perfectly normal!
- Bring 4 cups of veggie broth (or water) to a boil and add the pre-soaked buckwheat, wild rice and bay leaf.
- Cook for 40-45 minutes. Set aside. While the buckwheat and rice mixture is cooking prepare the following...
- Preheat oven to 350 degrees.
- Peel the butternut squash. Cut off the bottom, split it down the center. Remove all seeds, then dice.
- Peel and dice the root vegetables of your choice.
- Toss the squash and root veg with 2 tbsp coconut oil, then place on a baking sheet. Cook in the oven for 15–20 minutes.
- In a large sauté pan over medium-high heat, add 2 tbsp coconut oil, shallots, and garlic.
- Cook the shallots and garlic for 2-3 minutes, then add mushrooms. Sauté until tender.
- Add sake or dry white wine and lemon juice and bring to a simmer.
- Next, add in cooked buckwheat and rice, as well as roasted veggies and gently stir until well combined and liquid is absorbed. Remove from heat.
- Add nutritional yeast and transfer finished risotto to a serving bowl and top with freshly ground pepper and chopped herbs.
Hungry for more?
Hungry for some additional plant-based recipes like our Wild Mushroom Buckwheat Risotto? We’ve got a few ideas, plus don’t forget that you can also start taking some cooking classes and learn more recipes. Get more information here.
- Our Indian Spiced Mushroom and Eggplant Curry is a perfect gateway meal to help those progressing from a meat-eating diet to a clean, plant-based one.
- For a quick, and easy weekday meal consider ourPlant Protein Pasta Salad Bowl.
- Goji & Wild Rice Bowl is an easy dish that can be quickly made for lunch or dinner during your busy work week.
Dedicated to your health & wellbeing,