Buckwheat Bake Vegetarian

Indulge in the wholesome comfort of this Buckwheat Bake Vegetarian, a hearty and nutrient-packed dish that's perfect for any time of day. Featuring fluffy buckwheat groats, a vibrant medley of sautéed vegetables—including zucchini, red bell pepper, and spinach—and a rich blend of cheddar and Parmesan cheese, this recipe delivers on both flavor and nutrition. Seasoned with aromatic oregano and thyme, and bound together with eggs and milk, this savory bake is a protein-rich, gluten-free option that's perfect for breakfast, brunch, or dinner. Easy to prepare and beautifully baked to golden perfection, it’s a crowd-pleasing dish that can be garnished with fresh parsley for a touch of color. Whether you're looking for a vegetarian meal that’s wholesome and satisfying or aiming to explore new ways to cook with buckwheat, this recipe is a must-try!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 1 cup raw buckwheat groats
• 2 cups water
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 medium zucchini, diced
• 1 medium red bell pepper, diced
• 1 large carrot, shredded
• 2 cups baby spinach
• 3 eggs
• 1 cup milk (dairy or plant-based)
• 1 cup shredded cheddar cheese
• 0.25 cup Parmesan cheese, grated
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 teaspoon dried oregano
• 0.5 teaspoon dried thyme
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Preheat the oven to 375°F (190°C) and lightly grease a 9x13-inch baking dish.

Step 2

Rinse the buckwheat groats under cold water using a fine mesh strainer. Place them in a medium saucepan with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 10-12 minutes until the water is absorbed. Remove from heat, fluff with a fork, and set aside.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until softened. Stir in the minced garlic and cook for an additional 1 minute.

Step 4

Add the diced zucchini, red bell pepper, and shredded carrot to the skillet. Cook for 5-6 minutes until the vegetables are softened, stirring occasionally. Add the baby spinach and cook for 1-2 minutes until wilted. Remove from heat.

Step 5

In a large mixing bowl, whisk together the eggs, milk, salt, black pepper, dried oregano, and dried thyme. Stir in the cooked buckwheat, sautéed vegetables, and shredded cheddar cheese.

Step 6

Pour the mixture into the prepared baking dish and spread it out evenly. Sprinkle the grated Parmesan cheese on top.

Step 7

Bake in the preheated oven for 35-40 minutes, or until the top is golden brown and the bake is set in the center.

Step 8

Remove the buckwheat bake from the oven and let it cool for 5-10 minutes before slicing. Garnish with fresh parsley, if desired, and serve warm.

Nutrition Facts

Serving size	1819.8 grams (1819.8g)

Amount per serving	% Daily Value*
Calories	1859

Total Fat 96.60g	124%
Saturated Fat 41.70g	209%
Polyunsaturated Fat 2.70g
Cholesterol 719mg	240%
Sodium 3921mg	170%
Total Carbohydrate 173.00g	63%
Dietary Fiber 28.30g	101%
Total Sugars 33.10g
Protein 92.50g	185%

Vitamin D 223IU	1115%
Calcium 1687mg	130%
Iron 12mg	64%
Potassium 2747mg	58%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 45.0%

Protein: 19.2%

Carbs: 35.8%