Spelt makes a better risotto base than most people expect. The grains stay slightly chewy at the centre, so the dish has more body than a traditional Arborio version.
Fresh or frozen peas both work here. Frozen peas stirred in at the end stay bright green and hold their sweetness without going soft.
Mint is added twice – once with the peas mid-cook, once raw at the end. That second handful keeps the flavour sharp rather than flat.
A good spelt risotto takes about 30 minutes of gentle stirring. It’s not difficult, but it does need your attention at the stove.
Why You’ll Love This Recipe
- Spelt grains stay chewy, not mushy, after stirring
- Bright pea and mint flavour holds without fading
- One-pan stovetop recipe, minimal washing up
- Works with frozen peas straight from the bag
Ingredient Notes
- Pearled spelt: Pearled spelt cooks faster than whole spelt and gives the creamy starch release you need. Whole spelt will not work well here – it takes too long and won’t release enough starch.
- Frozen peas: Frozen peas work as well as fresh and stay greener. Add them cold from the freezer in the final 5 minutes so they warm through without overcooking.
- Fresh mint: Use spearmint rather than peppermint – it’s softer and less medicinal. Add half during cooking and the rest raw just before serving.
- Vegetable stock: Use a low-sodium stock so you can control the salt level yourself. Keep it warm in a separate pan – cold stock slows the cooking and can make the texture uneven.
- Parmesan: Finely grated Parmesan melts smoothly into the risotto at the end. For a vegetarian version, use a hard cheese made with vegetarian rennet. For a dairy-free version, use 2 tbsp nutritional yeast and an extra tbsp of olive oil.
- Dry white wine: A splash of dry white wine added after toasting the spelt adds depth and a faint acidity that balances the sweetness of the peas. You can skip it and add an extra ladle of stock if you prefer.
Spelt Creamy Pea and Mint Risotto
Description
Pearled spelt holds its bite through long stirring, giving this risotto a texture that stays firm and creamy at the same time. Sweet peas and fresh mint keep the flavour clean and bright.
Ingredients
Instructions
- Warm the stock in a small saucepan over low heat. Keep it at a gentle simmer throughout cooking.
- Heat the olive oil and 20 g of butter in a large heavy-bottomed saucepan over medium heat until the butter melts and foams.
- Add the diced onion and cook for 5 to 6 minutes, stirring occasionally, until soft and translucent but not coloured.
- Add the garlic and cook for 1 minute until fragrant.
- Add the rinsed pearled spelt to the pan and stir for 2 minutes until the grains look slightly dry and smell faintly nutty.
- Pour in the white wine and stir continuously until fully absorbed, about 2 minutes.
- Add the hot stock one ladle at a time, stirring frequently and waiting until each ladle is mostly absorbed before adding the next. Continue for 22 to 25 minutes until the spelt is tender with a slight chew at the centre and the mixture looks creamy.
- Add the peas and half the mint leaves. Stir for 3 to 4 minutes until the peas are warmed through and the spelt is fully cooked.
- Remove the pan from the heat. Stir in the remaining 10 g of butter, the grated Parmesan, and the lemon zest until the risotto looks glossy and well combined.
- Fold in the remaining mint leaves. Taste and season with salt and black pepper.
- Leave the risotto to rest for 2 minutes off the heat, then spoon into wide bowls and serve immediately.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 430kcal
- % Daily Value *
- Total Fat 14g22%
- Saturated Fat 5g25%
- Cholesterol 18mg6%
- Sodium 480mg20%
- Potassium 370mg11%
- Total Carbohydrate 62g21%
- Dietary Fiber 9g36%
- Sugars 5g
- Protein 15g30%
- Vitamin A 520 IU
- Vitamin C 18 mg
- Calcium 120 mg
- Iron 3 mg
- Vitamin E 2 mg
- Vitamin K 28 mcg
- Thiamin 0.3 mg
- Riboflavin 0.2 mg
- Niacin 3 mg
- Vitamin B6 0.2 mg
- Folate 55 mcg
- Vitamin B12 0.2 mcg
- Phosphorus 240 mg
- Magnesium 55 mg
- Zinc 2.2 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Additional Notes
- Use pearled spelt only - whole spelt will not soften enough during stovetop cooking.
- Keep stock hot throughout cooking to avoid temperature drops that slow starch release.
- Add the second handful of fresh mint off the heat to preserve its brightness.
- Rest the finished risotto off the heat for 2 minutes before serving so it settles slightly.
- Season at the end, not the beginning, since stock reduces and concentrates salt during cooking.
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