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Buckwheat Groats with Crunchy Vegetables

A simple and healthy recipe for buckwheat groats with vegetables that keeps its texture and full flavor. An ideal, nutritious lunch rich in fiber.

Prep time
15 min
Cook time
20 min
Total time
35 min
Servings
4

Recipe

Buckwheat, whole grain
250 g
Oil, olive, extra virgin
1 tbsp
Onions, yellow, raw
1 medium
Garlic, raw
2 clove
Carrots, mature, raw
2 medium
Peppers, bell, red, raw
1 medium
Squash, summer, green, zucchini, includes skin, raw
1 medium
Leeks, bulb and greens, root removed, raw
1 piece
Mushrooms, white button
150 g
Soup, SWANSON, vegetable broth
500 ml
Salt, table, iodized
1 pinch
Spices, thyme, dried
1 tsp
Parsley, fresh
1 bunch
Lime juice, raw
1 tbsp

Per servingTotal
Calories:318.1 kcal1272.4 kcal
Protein:11.9 g47.6 g
Carbohydrates:59.4 g237.7 g
Fiber:10.7 g42.6 g
Water:326.8 ml1307.1 ml
Fat:6.4 g25.5 g
Micronutrients
Sugar:6.9 g27.4 g
Saturated fat:1.2 g4.7 g
Cholesterol:0 mg0 mg
Sodium:448.8 mg1795.3 mg
Potassium:911.8 mg3647.3 mg
Calcium:95.3 mg381.3 mg
Iron:4.3 mg17.3 mg
Magnesium:178.2 mg712.8 mg
Zinc:2.3 mg9.3 mg
Phosphorus:317 mg1268.1 mg
Vitamin C:63.3 mg253.3 mg
Vitamin A:349.1 µg1396.5 µg
Vitamin D:0.1 µg0.3 µg
Vitamin B12:0 µg0.1 µg

Instructions

1
Wash all the vegetables and cut them into even pieces so they cook evenly. Rinse the buckwheat groats thoroughly under hot water and drain.
2
Heat the olive oil in a pan. Add the chopped onion and leek and sauté for 3–4 minutes until translucent. Add the sliced carrot and mushrooms and sauté for another 5 minutes, until the mushrooms release their water and it evaporates.
3
Add the rinsed buckwheat groats and crushed garlic to the vegetables. Sauté everything together for 1–2 minutes ("toast") until the buckwheat smells nutty. Season with salt, pepper and thyme.
4
Pour in the hot vegetable stock. There should be enough liquid to cover the ingredients. Reduce the heat, cover the pot, and simmer for about 15 minutes, or until the buckwheat has absorbed most of the liquid but remains "al dente" (firm to the bite).
5
During the last 5 minutes of cooking, stir in the bell pepper and zucchini (added at the end so they stay crunchy). If the dish is too dry, add a little more water. Remove from the heat, stir in fresh parsley, and add a splash of lemon juice for freshness, if desired.

Nutritional benefits

Thanks to its high content of flavonoids (rutin), this dish supports vascular health and provides a long-lasting source of energy without rapid spikes in blood sugar.

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About the author

Andrejka Poljak

Andrejka Poljak is a licensed personal trainer (AFP) with many years of hands-on experience. In addition to working with clients, she is co-founder of the AdvancedU platform, whose mission is to improve the health of the broader population by providing affordable and professionally vetted access to workouts and verified health-and-movement experts. Her work combines a systematic approach, very high professional standards, and a clear vision of how to bring quality training closer to a larger number of people.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.