Buckwheat with vegetables

Here’s a tasty and nutritious recipe for buckwheat with vegetables, perfect as a side dish or a main course!

Savory Buckwheat with Vegetables

Ingredients:

• 1 cup buckwheat groats: Rinse them under cold water to remove any dust.
• 2 cups vegetable broth or water: For cooking the buckwheat.
• 1 tablespoon olive oil or butter: For sautéing the vegetables.
• 1 small onion, diced: Adds flavor and sweetness.
• 2 cloves garlic, minced: For an aromatic kick.
• 1 bell pepper, diced (any color): For sweetness and color.
• 1 zucchini, diced: For a mild, tender texture.
• 1 cup cherry tomatoes, halved: Adds freshness and acidity.
• 1 cup spinach or kale: For added greens.
• Salt and pepper to taste: To season.
• Optional toppings: Fresh herbs (like parsley or basil), grated cheese, or a squeeze of lemon juice.

Instructions:

1. Cook the Buckwheat:

   • In a medium saucepan, bring 2 cups of vegetable broth (or water) to a boil.
   • Add 1 cup of rinsed buckwheat groats. Reduce the heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed and the buckwheat is tender. Fluff with a fork and set aside.

2. Sauté the Vegetables:

   • In a large skillet, heat 1 tablespoon of olive oil (or butter) over medium heat.
   • Add the diced onion and sauté for about 3-4 minutes until it becomes translucent.
   • Stir in the minced garlic and cook for another minute until fragrant.

3. Add Remaining Vegetables:

   • Add the diced bell pepper and zucchini to the skillet. Cook for about 5-7 minutes, stirring occasionally, until the vegetables are tender.
   • Stir in the halved cherry tomatoes and spinach (or kale). Cook for another 2-3 minutes until the tomatoes soften and the greens wilt.

4. Combine Buckwheat and Vegetables:

   • Add the cooked buckwheat to the skillet with the sautéed vegetables. Stir well to combine, and season with salt and pepper to taste. Cook for another minute to heat everything through.

5. Serve:

   • Spoon the buckwheat and vegetable mixture into bowls. Top with fresh herbs, a sprinkle of cheese, or a squeeze of lemon juice for added flavor if desired.

6. Enjoy:

   • Serve warm as a nutritious main dish or as a side with protein of your choice!

Variations:

• Add Protein: Stir in cooked chickpeas, beans, or diced tofu for a more filling meal.
• Spice it Up: Add spices like cumin, paprika, or chili flakes for extra flavor.
• Use Seasonal Vegetables: Feel free to substitute with any seasonal vegetables you have on hand, like carrots, peas, or broccoli.

This dish is not only healthy but also versatile and can be adjusted to fit your taste preferences! Enjoy your savory buckwheat with vegetables!