buckwheat bowls roasted vegetables tahini
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5 from 5 votes

Buckwheat Bowls with Roasted Vegetables

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!

Prep Time10 mins
Cook Time20 mins
Total Time35 mins
Course: Dinner
Cuisine: American, Eastern European
Keyword: buckwheat bowls, buckwheat recipes
Servings: 4
Calories: 386kcal
Author: Kate
Cost: $10


Roasted Vegetables

  • 1 pint grape tomatoes (or cherry tomatoes)
  • 1 large carrot , peeled and cubed
  • 1 small sweet potato scrubbed clean and cubed
  • 1/2 cauliflower head , cleaned and cut into small florets
  • 1 small red onion , thinly sliced
  • olive oil, salt, and pepper , to taste

Tahini Sauce

  • 2 tablespoons tahini
  • 2 tablespoons water
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt , or to taste
  • freshly ground black pepper , to taste

Buckwheat Bowls

  • 1.5 cups buckwheat groats , uncooked
  • 3 cup water (or vegetable broth)
  • 1/2 - 1 teaspoon salt , to taste
  • 1/4 cup pepitas , toasted
  • 2 tablespoons fresh parsley leaves , finely diced
  • 4 tablespoons feta cheese , crumbled (omit for vegan option)


Roasted Vegetables

  • 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.

Tahini Sauce

  • 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.

Assemble the Buckwheat Bowls

  • 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.


Roasted vegetables: You can use any roasted vegetables you like, just plan for about 1 cup of roasted vegetables per buckwheat bowl. You can also use raw red onion or raw sliced veggies if you want more crunch.
Pepitas: You can use sunflower seeds or peanuts instead of pepitas for a nice crunch.
Tahini Sauce: You can mix the sauce by hand in a bowl (instead of a blender/food processor), but it won't come out as smooth because the oil and water will cause the tahini to "seize up" a bit and look like it has curds. This is totally OK to eat, it just doesn't have the smooth texture of a blended tahini sauce.

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Calories: 386kcal | Carbohydrates: 46g | Protein: 12g | Fat: 17g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 1223mg | Potassium: 197mg | Fiber: 7g | Sugar: 4g | Vitamin A: 550IU | Vitamin C: 9.1mg | Calcium: 110mg | Iron: 1mg