Easy Buckwheat Stir Fry (Healthy & Gluten-Free)

This is such an easy recipe, and very adaptable!

Learn how to cook buckwheat and then make a vegetable buckwheat stir fry. With a tasty sauce like this one, you can stir fry any combination of gluten-free super grains and veggies and have success.

It's really so perfect, deliciously warming and comforting, while still so nurturing and nutritious – the ultimate comfort food!

Of course, there's so much goodness in this too, so you'll feel wonderful and energy-rich after eating! I've been eating this same dish for the last few years and still absolutely adore it.

Why you'll love this buckwheat stir fry

• Ready in about 25 minutes with simple pantry ingredients.
• Naturally gluten-free – buckwheat isn't wheat at all, it's a seed.
• Packed with veggies and a good source of plant protein and fibre.
• Use whatever vegetables you have in the fridge or freezer.

Ingredients (serves 2)

For the sauce

• 1 tsp lime juice
• 1 tbsp soy sauce
• 1 tsp honey
• 1 tbsp water

For the stir fry

• 80 g (1/2 cup) uncooked buckwheat groats (makes about 1 1/2 cups cooked)
• 240 ml (1 cup) water, plus a pinch of salt
• 2 cloves garlic, minced
• 1/2 onion, chopped
• 1 egg
• 70 g (1/2 cup) frozen peas
• 80 g (1/2 cup) frozen sweetcorn
• 1 carrot, grated
• A handful of broccoli florets (about 1 cup)
• Fresh parsley, chopped
• Olive oil or cooking spray
• Salt & pepper

Directions

Step 1. Rinse the buckwheat, then add it to a pan with 1 cup of water and a pinch of salt. Bring it to the boil, cover, then turn the heat to low and simmer for 10-12 minutes until the water is absorbed. Turn the heat off and leave it covered for 5-10 minutes, then fluff with a fork.

Step 2. Make the sauce. Combine all the sauce ingredients in a small bowl.

Step 3. Heat your pan with some cooking spray or olive oil and cook the onion and garlic for 5 minutes, then add the carrot, broccoli, sweetcorn and green peas. Cook for 5 minutes more.

Step 4. Add the cooked buckwheat and mix well.

Step 5. Push everything to one side, crack in your egg and scramble it, then mix it through. Add the sauce, season with salt and pepper, sprinkle with parsley and enjoy!

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Alla's tips

• Toast the buckwheat first in a dry pan for 2–3 minutes for a nuttier flavour (or buy roasted buckwheat, called kasha).
• Don't overcook it – buckwheat goes mushy fast. You want soft grains that still hold their shape.
• Use day-old buckwheat for the best stir fry, just like fried rice.
• Keep the heat high so the vegetables stay bright and slightly crunchy.
• Make it vegan by skipping the egg and using maple syrup instead of honey.
• Add protein: chicken, prawns or tofu all work well.

Storage

Keep leftovers in an airtight container in the fridge for up to 3 days. Reheat in a pan with a splash of water, or in the microwave. Cooked plain buckwheat freezes well for up to 3 months.

Frequently asked questions

Is buckwheat gluten-free?
Yes. Despite the name, buckwheat isn't related to wheat. Check the packet if you're coeliac, as some brands are processed alongside wheat.

What's the ratio of water to buckwheat?
About 2 parts water to 1 part buckwheat.

Do I need to rinse buckwheat?
Yes, a quick rinse removes dust and any bitterness.

Can I use quinoa or rice instead?
Yes – the same sauce works with quinoa, brown rice or cauliflower rice.

What does buckwheat taste like?
It has a lovely earthy, nutty flavour. In Latvia and Russia we eat it all the time!

More healthy recipes to try

• Keto Low Carb Vegetarian Quiche
• Salmon Poke Rice Bowl
• Uzbek Plov (Lamb Pilaf)
• Easy Keto Bone Broth

Hugs, Alla xox

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