Spelt Creamy Pea and Mint Risotto

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

Spelt risotto being stirred in a saucepan with frozen peas just added and a glossy starchy sauce forming

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.

Two bowls of spelt pea and mint risotto on a linen tablecloth alongside a glass of white wine

Prep Time 10 mins

Cook Time 30 mins

Total Time 40 mins

Cooking Method: Stovetop

Cuisine: Italian-inspired

Courses: Main Course

Difficulty: Medium

Servings: 4

Estimated Cost: 2.80

Calories: 430

Best Season: Spring, Summer

Dietary: Contains Dairy, Contains gluten (spelt), Dairy-free option available, Egg-free, High Fiber, Nut-free, Vegetarian (if made with veg-rennet cheese)

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

300 g pearled spelt (rinsed under cold water)
2 tbsp olive oil
30 g unsalted butter (divided: 20 g for cooking, 10 g for finishing)
1 medium white onion (finely diced)
2 garlic cloves (finely minced)
120 ml dry white wine (optional but recommended)
1.2 litres hot vegetable stock (kept warm in a separate pan)
200 g frozen or fresh peas
20 g fresh mint leaves (divided into two 10 g portions)
50 g Parmesan (finely grated, use vegetarian rennet version if needed)
1 lemon (zest only)
to taste fine sea salt
to taste black pepper (freshly ground)

Instructions

1
Warm the stock in a small saucepan over low heat. Keep it at a gentle simmer throughout cooking.
2
Heat the olive oil and 20 g of butter in a large heavy-bottomed saucepan over medium heat until the butter melts and foams.
3
Add the diced onion and cook for 5 to 6 minutes, stirring occasionally, until soft and translucent but not coloured.
4
Add the garlic and cook for 1 minute until fragrant.
5
Add the rinsed pearled spelt to the pan and stir for 2 minutes until the grains look slightly dry and smell faintly nutty.
6
Pour in the white wine and stir continuously until fully absorbed, about 2 minutes.
7
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.
8
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.
9
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.
10
Fold in the remaining mint leaves. Taste and season with salt and black pepper.
11
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.

Keywords: spelt risotto, pea and mint risotto, creamy spelt recipe, vegetarian spelt dinner, pearled spelt risotto

Equipment

large heavy-bottomed saucepan or wide saute pan
small saucepan for warming stock
wooden spoon
ladle
fine grater for Parmesan
measuring jug

Tips

Toast the dry spelt in the pan for 2 minutes before adding wine or stock to deepen its nutty flavour.
Keep your stock at a low simmer in a separate saucepan so each ladleful goes in hot.
Add stock one ladle at a time and wait until each addition is mostly absorbed before adding the next.
Stir the risotto constantly during the last 10 minutes to help the starch release and build creaminess.
Remove the pan from the heat before stirring in butter and Parmesan so the fat emulsifies rather than separating.

Variations

Stir in 100 g of crumbled goat cheese instead of Parmesan for a sharper, creamier finish.
Add 150 g of blanched broad beans alongside the peas for extra texture and a more substantial bowl.
Use lemon zest and a squeeze of juice in place of mint for a cleaner citrus version.

Storage and Reheating

Store leftover risotto in an airtight container in the fridge for up to 3 days. The spelt holds its texture better than rice, so it doesn't go as gluey on reheating.

Reheat gently in a small saucepan over low heat with a splash of stock or water, stirring until the risotto loosens back to a creamy consistency. Avoid the microwave if you can - it heats unevenly and can make the peas go grey.

This risotto doesn't freeze well. The peas become watery and the texture of the spelt turns grainy once thawed.

Serving Suggestions

Serve the risotto in wide, shallow bowls so the surface stays warm longer. A few extra fresh mint leaves and a drizzle of good olive oil on top add contrast without complicating the dish.

A simple green salad dressed with lemon and olive oil works well alongside it. The acidity cuts through the creaminess of the risotto without competing with the mint.

For a more substantial meal, add a poached egg on top or serve alongside grilled asparagus spears in spring.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-creamy-pea-and-mint-risotto/

Valentina

A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!