Posts Tagged With: buckwheat

Buckwheat Pilaf

Yesterday we went to a screening of a nutrition lecture by Simon Borg-Olivier, and heard about how grains are really not as great for you as we thought they were.  We also heard how buckwheat isn’t actually a grain, but a seed, and is related to rhubarb of all things.  So on our way home from the lecture, we stopped at the fruit & veg shop and bought some buckwheat flour to use in our bread-making, and some buckwheat groats to use… somehow.

This morning I went through my recipe books and found a recipe for Buckwheat Pilaf with Cabbage and Herbs.  We didn’t have cabbage, or fresh herbs, so I made quite a few adaptions to the original recipe, and by jingo it turned out ok!  No parties in my mouth or any flavour explosions, but a simple wholesome dinner that was easy to make, quick, and can use whatever is in your fridge (provided you have some buckwheat in your pantry, of course!)

Buckwheat Pilaf

Buckwheat Pilaf


  • Cooking spray (I just rubbed some olive oil on the pan)
  • 1.5 cups whole buckwheat groats
  • 1 tsp non-dairy margarine (I used Futter)
  • 2 tsp olive oil
  • 1/2 large onion, finely diced
  • 3 cups boiling water
  • 3 tsp tamari or shoyu (or soy sauce)
  • 1/2 tsp salt
  • A bunch of diced vegies – probably equivalent to about 4 cups worth (we used pumpkin, green beans, snow peas, bullshorn capsicum and carrot)
  • Herbs of your choice (I used 1/2 tsp dried rosemary, 1/2 tsp dried thyme, 1 tbs dried ground coriander)


Spray or wipe a large saucepan with oil, put over medium heat.  Add the groat and cook, stirring constantly, until they deepen slightly in colour and give off a nice, toasty fragrance.  Pour the groats out of the saucepan and set aside.

Allow the saucepan to cool slightly, then return it to medium heat and add the non-dairy margarine and olive oil.  When hot, ad the onion and saute, stirring, for 3 mins, or until the onion is slightly softened.  Return the toasted buckwheat to the saucepan and stir in the boiling water, tamari, and salt.  Reduce the heat to low, cover the skillet tightly, and cook, covered, for 10 mins.

Add the vegetables, sprinkling them atop the buckwheat.  Do not stir.  Cover the pan and cook for 5 mins more.

Turn off the heat and sprinkle the groats with the herbs.  Cover again and let stand for 5-10 mins, then lift the lid, stir to combine, and serve.

Adapted from:  Passionate Vegetarian by Crescent Dragonwagon (yes, that’s her real name!)

Categories: Grains & Legumes, Main Meals, Side Dishes | Tags: , | Leave a comment

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