These Buckwheat Bowls with Roasted Vegetables are packed with power food ingredients. These delicious bowls are incredibly healthy, filling, and make a great comfort food dinner. The Tahini Sauce drizzle on top is amazing!
I am so excited to share this buckwheat recipe. We eat buckwheat quite often at home because of my Russian/Ukrainian background. But it's not a common ingredient in US kitchens, and I am hoping to change that!
So if you've never had buckwheat, let me convince you why you should make it your new go-to ingredient for dinner.
Reasons to eat Buckwheat
- It is super healthy, packed with nutrients, fiber, protein.
- It is gluten free. Yes, you read that right. Buckwheat is not wheat, despite its name. It is actually a seed, not a grain, much like quinoa and amaranth. So now are you starting to believe me about its nutrition??
- It cooks in 10-15 minutes, which makes for super quick meals.
- It's very versatile, with a neutral flavor, so it pairs well with SO MANY other ingredients. It can be used in salads, with pasta (such as this varnishkes recipe), in side dishes (such as this Buckwheat with Sauteed Mushrooms and Onions recipe), and even for breakfast instead of oatmeal.
- You can also eat it raw, if you want even more nutrients. It just needs to be soaked in water for a few hours.
If you want to read more about buckwheat and what kind of buckwheat to buy, I wrote allllll about it in my Buckwheat with Sauteed Mushrooms recipe. But if you're here for these delicious buckwheat bowls, then keep reading.
Buckwheat Bowls
This buckwheat bowl recipe is a simple one and can be customized to your preferences. You can roast just about any vegetables you like and add them on top of cooked buckwheat. In this recipe, I used sweet potato, carrot, cauliflower, grape tomatoes, and onions. Roasted radishes, parsnips, or turnips would work too. You can also use raw onions or pickled onions if you want a bit of a kick.
All the vegetables and the nutritious buckwheat makes this a super healthy dish and a complete meal. If you want, you can also add a healthy protein, such as grilled chicken, canned tuna, or salmon to these bowls.
The bowls are topping with feta cheese and toasted pepitas (pumpkin seeds) for extra flavor and crunch. Skip the feta if you are trying to keep this vegan.
This recipe is super quick to prepare because the buckwheat cooks while the vegetables are roasting. Buckwheat only takes about 10 minutes to cook once the water is boiling. You can cook the buckwheat in vegetable stock instead of water if you want more flavor. But water is fine too! That's what I usually use.
Related recipe: Toasted Buckwheat Tea
Tahini Sauce
The whole buckwheat bowl dish is drizzled with a lemony tahini sauce. Tahini is my new obsession.
Tahini is a paste made from sesame seeds. It's kind of like a nut butter or a seed butter, but made from sesame seeds so it's got that wonderful sesame flavor. It goes GREAT with lemon juice, garlic, and salt and makes such a zesty lemony sauce that adds lots of flavor.
The tahini sauce in this recipe can also be used on any roasted vegetables, on rice, quinoa, couscous, etc. It can even be used as a spread on sandwiches or wraps. So feel free to double and triple the sauce recipe and keep it in the fridge for a few days for other uses.
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Buckwheat Bowls with Roasted Vegetables
Ingredients
- 1 pint grape tomatoes - (or cherry tomatoes)
- 1 large carrot - , peeled and cubed
- 1 small sweet potato - scrubbed clean and cubed
- ½ cauliflower head - , cleaned and cut into small florets
- 1 small red onion - , thinly sliced
- olive oil, salt, and pepper - , to taste
- 1.5 cups buckwheat groats - , uncooked
- 3 cup water - (or vegetable broth)
- ½ - 1 teaspoon salt - , to taste
- ¼ cup pepitas - , toasted
- 2 tablespoons fresh parsley leaves - , finely diced
- 4 tablespoons feta cheese - , crumbled (omit for vegan option)
Instructions
- Preheat oven to 400F. Brush or spray a large baking sheet with olive oil.
- Prepare all the veggies: wash everything. Cube the sweet potatoes and carrots (make the carrots a bit smaller than the sweet potatoes, since they take longer to cook). Thinly slice the red onion. Separate the cauliflower into florets and cut into smaller pieces.
- Place all the vegetables onto the roasting dish, spray with olive oil, season with salt and pepper. Roast at 400F for 15-20 minutes, or until desired done-ness. (Tip: I remove the red onion after 15 minutes, because it cooks the fastest, and then place the rest of the veggies back into the oven.
- While the vegetables are roasting, cook the buckwheat: Toast the uncooked buckwheat groats on a large dry pan for about 5 minutes over medium heat. This step is optional, but adds a nice nutty toasted flavor to the buckwheat.
- Combine 3 cups of water and salt in a medium saucepan and bring to a boil. Add the 1.5 cups of buckwheat, stir, cover with a lid, lower the heat, and cook for about 10 minutes, or until the buckwheat is fully cooked (it should be a bit softer than cooked rice). If there is still water remaining, strain it out in a colander.
- While the buckwheat is cooking, prepare the tahini sauce: combine all the ingredients in a small food processor (or a personal blender) and blend until smooth. Add more salt if needed.
- Toast the pepitas on a dry pan for 3-5 minutes over medium heat. (You can do this while the vegetables are roasting.)
- Add 1 cup of cooked buckwheat to a bowl. Top with one fourth of the vegetables. Add some crumbled feta and chopped parsley. Drizzle with tahini sauce. Serve warm.
Notes
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Nutrition
The nutritional information displayed is an estimate and not to be used as dietary or nutritional advice. Consult a nutritionist or dietician for nutritional info based on the exact ingredients you use.
Sima Frai Peretz
Monday 16th of October 2023
Hi Thank you for your receipe, I have one suggestion I suggest to omit the olive oil from the tahini sauce and add 1 clove of garlic. And if you want to make it healthier you can add parsley and it will give you green tahini.
Marcia
Wednesday 8th of September 2021
I blended the tahini by hand in a small canning jar, with just a table knife. It came out very smooth and I had no no issues with "seizing up". I mixed in the olive oil first, and then added the water (distilled). Maybe the trick was to add the olive oil first. I find using a blender or food processor for such small amounts doesn't work well,because the ingredients will settle below the blades. (Not to mention the inconvenience of cleaning it for such a small amount.)
Jen
Friday 30th of July 2021
Thanks for the recipe. Can this be frozen or prepped ahead of time for weeknight meals?
Kate
Wednesday 4th of August 2021
Hi Jen, I'm not sure, but I am guessing it won't be as good if it's thawed/reheated. The texture of the roasted vegetables might change, and the sauce texture might change or it might separate a little and get watery... If you give it a try please come back here and let me know though, I am sure it would be super helpful for other readers to know!
Gloria R. End
Sunday 15th of December 2019
I went to the Brandless site and they don't carry tahini or maple syrup. https://brandless.com/?utm_source=extole&utm_term=referralprogram&utm_campaign=livegive10get10&extole_share_channel=SHARE_LINK&extole_shareable_code=Kate671&extole_zone_name=friend_landing_experience&extole_coupon=frpb2j5ge
Kate
Monday 16th of December 2019
Oh my gosh, you're right. They actually don't carry ANY ingredients/snacks anymore. What a bummer, I LOVED all their stuff. Thanks for letting me know. I don't even remember my favorite tahini from before I discovered Brandless. If you try one that you like, please let me know!