Buckwheat Pilaf

Transform your weeknight dinners with this hearty and nutrient-packed Buckwheat Pilaf, a wholesome blend of tender buckwheat groats and colorful, sautéed vegetables. Naturally gluten-free and rich in fiber, this recipe features aromatic spices like cumin, paprika, and thyme, infusing bold, earthy flavors into every bite. Cooked in vegetable broth for an extra depth of flavor, the pilaf is then tossed with a medley of onion, garlic, carrot, celery, red bell pepper, and sweet peas for a vibrant, satisfying dish. Ready in just 30 minutes, this vegan-friendly recipe is versatile enough to serve as a healthy side or a light, plant-based main course. Garnish with fresh parsley for a burst of freshness and enjoy this easy, nutrient-dense meal that's as nourishing as it is delicious! Perfect for those seeking gluten-free, vegan, or meal-prep options.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup uncooked buckwheat groats
• 2 cups water or vegetable broth
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 units garlic cloves, minced
• 1 medium carrot, diced
• 2 units celery stalks, diced
• 1 medium red bell pepper, diced
• 0.5 cup frozen peas
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.5 teaspoon dried thyme
• 1 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons chopped fresh parsley (optional, for garnish)

Directions

Step 1

Rinse the buckwheat groats under cold water and drain them well.

Step 2

In a medium saucepan, bring 2 cups of water or vegetable broth to a boil. Stir in the rinsed buckwheat, reduce heat to low, cover, and let it simmer for 10-12 minutes, or until the buckwheat is tender and the liquid is absorbed. Remove from heat and set aside.

Step 3

Heat the olive oil in a large skillet or sauté pan over medium heat.

Step 4

Add the chopped onion and cook, stirring frequently, until it is soft and translucent, about 3 minutes.

Step 5

Stir in the minced garlic, diced carrot, celery, and red bell pepper. Cook for another 5-7 minutes, or until the vegetables are tender.

Step 6

Add the ground cumin, paprika, dried thyme, salt, and black pepper to the skillet. Stir well to coat the vegetables with the spices.

Step 7

Add the cooked buckwheat to the skillet and stir to combine all the ingredients evenly.

Step 8

Stir in the frozen peas and cook for an additional 2 minutes, or until the peas are heated through.

Step 9

Taste and adjust seasoning if necessary.

Step 10

Garnish with chopped fresh parsley (if using) before serving.

Step 11

Serve warm as a side dish or light main course.

Nutrition Facts

Serving size	1125.7 grams (1125.7g)

Amount per serving	% Daily Value*
Calories	1037

Total Fat 36.40g	47%
Saturated Fat 5.90g	30%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 4361mg	190%
Total Carbohydrate 161.70g	59%
Dietary Fiber 29.70g	106%
Total Sugars 21.40g
Protein 31.30g	63%

Vitamin D 0IU	0%
Calcium 199mg	15%
Iron 9mg	47%
Potassium 2050mg	44%

*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: 29.8%

Protein: 11.4%

Carbs: 58.8%