Recipe: Buckwheat and Veggies

buckwheat and veggies recipe

Since childhood I didn't really like buckwheat. To be honest, I hated it. It is very popular in Russia, where I grew up, and all parents know it is very healthy. So my mom always tried to convince me to eat it, but didn't succeed much in it. When I moved away I kind of forgot about it, because it is not so popular here in Finland and I've never seen it served in places like university cafeterias. Until I moved in with my boyfriend at that time (now my husband). He loves buckwheat. But I couldn't even stand the smell of it, so he ate it when I was away.

And then I found out about raw buckwheat! I just saw it in a local health store and decided to buy it for my husband to try. The buckwheat I've seen before was brown and this one looked very light and greenish. I brought it home and thought, what if I give it a try? It may taste different than the brown one. And it did! I absolutely loved it.

buckwheat and veggies recipe

I already knew that buckwheat was supposed to be super healthy, but once I started eating it I also wanted to find out more about its health benefits. Apparently, the brown buckwheat I was used to is toasted while the green one is raw. If you want to know more about the difference, you can read this post. In addition, buckwheat is a protein-rich whole grain and is gluten free even though part of its name is "wheat". It has nothing to do with wheat actually, in fact is it a fruit seed, not a cereal. It also contains essential vitamins and minerals, such as B vitamins, folic acid, copper and zinc. Sounds amazing, I'm so happy I can finally eat it!

I have come up with this recipe after trying a similar combination with quinoa, that my friend made. I thought it must work with buckwheat too. I love it cause it is easy and fast to make, so I often have it for lunch, when I eat by myself and don't want to take too much time off work during day time.

buckwheat and veggies recipe

Buckwheat and Veggies (serves 2)

1 dl raw (green) buckwheat
3.5 dl water
1 zucchini
1/2 eggplant
1 large tomato
2 tablespoons coconut oil (or olive oil)
1-2 garlic cloves, crushed
sea salt, white and black pepper to taste
herbs de provence spice mix
flax and pumpkin seeds

1. Wash your buckwheat groats with cold water. Place in a small pot and add 3.5 dl of water. Bring to boil, reduce the heat and simmer for about 20 minutes (mixing from time to time) or until all of the water is absorbed.
2. Chop eggplant and zucchini into large pieces and tomato into smaller pieces.
3. Heat 2 tablespoons of coconut (or olive) oil on a large saucepan. Add garlic and pepper and fry for about 1 minute or until the garlic turns yellow.
4. Add eggplant, mix with garlic and pepper and add a little bit of water, so the spices don't burn. Close the lid and simmer for 1 minute.
5. Add zucchini and a bit more water if needed. Close the lid and simmer for 5 minutes, mixing every once in a while.
6. Add the tomato, herbs de provence spice mix and salt to taste. Mix, close the lid and simmer for 5 more minutes.
7. Turn off the heat and keep on the stove until ready. Add more salt and pepper if needed.
8. Mix in the buckwheat or serve separately. Sprinkle with flax and pumpkin seeds.

Sometimes when I am in a hurry I do a lazy version of this recipe: just throw the veggies into the same pot with buckwheat after it has been simmering for ten minutes. That way I don't have to use (and wash) the saucepan. It works quite well too, you just need to mix it much more and probably add some more water into the mix. But I think the recipe above lets the taste of the veggies come out much better.

Also, feel free to adjust the times you cook the veggies. If you like them super soft, cook them for longer time. If you want them a bit crunchy, reduce the cooking time. I like my eggplant soft and zucchinis a bit crunchy, that it why I add eggplant first.

What do you think about buckwheat? Do you eat it often? Have you given raw buckwheat a try?

I hope you enjoy this recipe! Let me know how you like it!


  1. This looks delicious! And not very complicated, which is good for me. :) I love eggplant and zucchini too.

    1. Thank you, Sage! So nice to see your comment :) I've been following your blog since I saw you in the audience in April's CL class and I love your life editing tips!