If you’re looking for a hearty healthy grain bowl filled with whole grain goodness and plenty of color and texture, this buckwheat recipe is for you! Based on the power of the gluten-free whole grain buckwheat, this simple sturdy meal bowl is packed with fiber, healthy fats, vitamins, minerals, and phytochemicals linked with disease protection and optimal health. Just cook the buckwheat groats, fill your bowl, and top with salad greens, blueberries, radishes, cucumbers, and hazelnuts, then drizzle with a fragrant rosemary balsamic vinaigrette. Yum!

This recipe for Blueberry Buckwheat Groats Bowl with Rosemary Balsamic Vinaigrette is also vegan and gluten-free, so it matches many diet preferences. It’s great for meal prep, too. If blueberries are unavailable, them use frozen or even dried.

What is Buckwheat?

Buckwheat is a healthy whole plant food which is in the pseudocereal category, along with grains like quinoa and amaranth. That’s because they don’t grow on grasses as do cereal grains like wheat and rice.

But because of their culinary and nutritional highlights, they are considered a whole grain. Is buckwheat gluten-free? While the name buckwheat has “wheat” in it, buckwheat is not a form of wheat, and contains no gluten. Buckwheat is mainly grown in Central and Eastern Europe.

Buckwheat is a good source of fiber and resistant starch, as well as a source of protein. You may often see buckwheat referred to as buckwheat groats, which are the hulled seeds of the buckwheat plant—essentially the whole kernel of the buckwheat plant.

How to Cook Buckwheat?

Buckwheat groats can be simply cooked as you would rice. Just put them in a pot with water and (1 cup buckwheat to 1 1/2 cups water), cover, and cook for about 13-15 minutes, until tender yet firm. You can also add a bit of olive oil and salt if you like.

Once cooked, you can make a variety of buckwheat recipes using cooked buckwheat, including casseroles, salads, grain bowls, and side-dishes.

Blueberry Buckwheat Groats Bowl with Rosemary Balsamic Vinaigrette

(4 votes, average: 5.00 out of 5)
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5 from 4 reviews

• Author: The Plant-Powered Dietitian
• Total Time: 30 minutes
• Yield: 4 servings
• Diet: Vegan

Description

If you’re looking for a hearty healthy grain bowl filled with whole grain goodness and plenty of color and texture, this recipe for Blueberry Buckwheat Groats Bowl with Rosemary Balsamic Vinaigrette (also vegan and gluten-free) is for you!

Ingredients

Buckwheat groats:

• 1 1/2 cups water
• 1 teaspoon extra virgin olive oil (optional)
• 1 cup buckwheat groats, uncooked
• Pinch salt (optional)

Toppings:

• 4 cups baby salad greens
• 1 cup blueberries, fresh (or frozen)
• 4 radishes, thinly sliced
• 2 small cucumbers, sliced
• ½ cup coarsely chopped hazelnuts

Rosemary Balsamic Vinaigrette:

• 3 tablespoons extra virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon pure maple syrup (optional)
• 2 teaspoons chopped fresh rosemary (or 1 teaspoon dried)
• Pinch black pepper
• Pinch salt (optional)

Instructions

1. To make buckwheat groats, place water and olive oil (optional) in a small pot, cover, heat over high heat setting, and bring to a boil. Reduce heat to medium and add buckwheat and salt (optional). Stir well, and cover with lid—cook for 13-15 minutes, just until liquid is absorbed, and grains are tender yet firm. Remove from heat and rest for 10 minutes.

   Fluff with a fork. Set aside.

2. While buckwheat is cooking, prepare the vinaigrette and toppings.
3. To make the vinaigrette: In a small dish, whisk together olive oil, balsamic vinegar, maple syrup, rosemary, black pepper, and salt (optional). Set aside.
4. To assemble bowls, arrange the following ingredients in 4 large individual size bowls (about 3-cup capacity) or meal prep containers as follows:
   • ¾ cup cooked buckwheat
   • 1 cup baby salad greens
   • ¼ cup blueberries, fresh (or frozen)
   • 1 radishes, thinly sliced
   • 1/2 small cucumber, sliced
   • 2 tablespoons coarsely chopped hazelnuts
   • Drizzle with 1 ½ tablespoons Rosemary Balsamic Vinaigrette
5. Makes 4 servings (1 large bowl each). May use as meal prep (place dressing on the side).

   Store in airtight container in the refrigerator for up to 1 week.

• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Category: Entree
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 435
• Sugar: 11 g
• Sodium: 99 mg
• Fat: 21 g
• Saturated Fat: 2 g
• Carbohydrates: 45 g
• Fiber: 8 g
• Protein: 8 g

Keywords: is buckwheat gluten free, buckwheat groats, buckwheat recipes, how to cook buckwheat

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For other grain bowls, check out:

Mediterranean Bowl with Edamame and Quinoa
Nourish Lentil Bowl
Moroccan Chickpea Sorghum Bowl
Green Goddess Grain Bowl
Black Beans and Rice Vegan Bowl

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