This show-stopping dish is just as much a treat for the eyes as it is for the palate. The vivid green “risotto” is grain free thanks to the use of buckwheat. Buckwheat is actually a seed and a very good source of plant-based protein.
Tip
You can easily make this recipe vegan by substituting scallops for king oyster mushrooms cut into 1 in (2.5 cm) thick rounds.
Maple Seared Scallops with Green Buckwheat Risotto
Ingredients
- 2 Tbsp (30 mL) grapeseed oil, divided
- 2 small shallots, finely diced
- 1 garlic clove, minced
- 2 cups (500 mL) raw buckwheat groats, well rinsed
- 4 cups (1 L) vegetable stock
- 3 cups (750 mL) frozen green peas, thawed
- 4 cups (1 L) greens, such as spinach, kale, or Swiss chard
- 1/2 cup (125 mL) fresh mint leaves
- 1/2 tsp (2 mL) finely grated lemon zest
- 1 cup (250 mL) white wine or water
- 1/2 tsp (2 mL) salt, divided
- 12 large scallops
- 3 Tbsp (45 mL) maple syrup, divided
- 1 Tbsp (15 mL) apple cider vinegar
- Pea shoots, for garnish
Nutrition
Per serving:
- calories572
- protein23g
- fat10g
- saturated fat1g
- trans fat0g
- carbohydrates94g
- sugars19g
- fibre13g
- sodium517mg
Directions
01
In large saucepan, heat 1 Tbsp (15 mL) oil over medium heat. Add shallots and garlic and cook, stirring often, until shallots have softened, about 3 minutes. Stir in buckwheat and toast it, stirring, for 2 minutes. Add stock and let mixture come to a simmer. Cook, uncovered, over medium-low heat, stirring often, until buckwheat is tender and liquid has been absorbed, about 10 minutes.
02
Meanwhile, in blender combine peas, greens, mint, lemon zest, and wine or water until a smooth pureu0301e forms.
03
Once buckwheat is cooked, stir in pea mixture and 1/4 tsp (1 mL) salt. Cook, stirring constantly, for 2 minutes. Set aside risotto and keep warm.
04
Thoroughly pat scallops dry with paper towel. Place in small bowl and toss with 2 Tbsp (30 mL) maple syrup and remaining 1/4 tsp (1 mL) salt. Heat remaining 1 Tbsp (15 mL) oil in large frying pan over medium-high heat until very hot. Remove half of the scallops from syrup, allowing excess to drip off, before searing in pan until browned on both top and bottom and just cooked through, about 1 minute total. Transfer to plate and sear remaining scallops in the same manner. Once scallops have all been seared, pour into hot frying pan the syrup that scallops marinated in, along with remaining 1 Tbsp (15 mL) maple syrup and apple cider vinegar. Cook, stirring, until bubbly and reduced to about 2 Tbsp (30 mL), about 4 minutes.
05
Divide buckwheat risotto among 4 serving plates before topping each portion with 3 scallops. Drizzle some maple reduction over scallops and garnish with pea shoots if desired. Enjoy while warm.
READ THIS NEXT
SEE MORE »
Sweet and Sour Brussels Sprout Tempeh Stir-Fry
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Rutabaga Chard Cakes with Smokey Cashew Cream
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
Sweet Potato Breakfast Bowl with Maple Fall Fruit
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
Lentil and Shiitake Mushroom Potato Bake
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!