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vegetarian buckwheat with peppers and carrots in a bowl.
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Roasted Buckwheat with Vegetables – Vegan Kasha Recipe

Healthy, vegetarian, or vegan buckwheat or kasha recipe with lots of vegetables.
Course Main Dish
Cuisine Russian
Diet Vegan
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4
Calories 233kcal
Author Adina

Ingredients

  • Buckwheat:
  • 200 g/ 7 oz/ about 1 cup buckwheat groats Notes 1 and 2
  • 350 ml/ 11.8 fl. oz/ 1 ¾ cups vegetable broth
  • Vegetables:
  • 2 tablespoons olive oil
  • 2 medium onions about 150 g/ 5.3 oz
  • 2 garlic cloves
  • 2 bell peppers
  • 1 leek about 120 g/ 4.2 oz (Note 3)
  • 15 cherry tomatoes
  • ½ teaspoon smoked paprika powder
  • 1 teaspoon sweet paprika powder
  • ½ teaspoon turmeric
  • ¼ – ½ teaspoon hot chili flakes to taste
  • juice from 1 lemon
  • 250 ml/ 8.4 fl.oz/ 1 cup vegetable broth
  • fine sea salt and freshly ground black pepper
  • Carrot and yogurt sauce:
  • 2 medium carrots
  • 250 g/ 8.8 oz/ 1 cup dairy-free yogurt Note 4
  • juice of ½ lemon
  • 1 ½ teaspoon runny maple/agave syrup
  • 1 teaspoon dried mint
  • fine sea salt and freshly ground black pepper

Instructions

Vegetables:

  • Prepare the vegetables. Chop the onions finely. Chop the garlic as well. Cut the peppers into thin strips. Halve the leeks lengthwise, if very thick, and cut the halves into thin half rounds. Set aside.
  • In the meantime, bring the vegetable stock used for cooking the buckwheat groats to a boil. When the liquid boils, add the rinsed buckwheat groats, cover the saucepan with a tight-fitting lid and simmer on low heat until done to your liking. Check the buckwheat's package instructions regarding the cooking times, they can differ from pack to pack and sometimes a lot. Check the buckwheat 2-3 minutes earlier than indicated on the package, just to make sure you don't overcook it. It should be soft but still, have a good bite. Mushy buckwheat is not so good.
  • Heat the oil in a larger and deeper pan. Cook the onions for about 2 minutes. Add the garlic, peppers, and leeks. Stir well and cook for about 3-4 minutes or until slightly softer.
  • In the meantime, halve the cherry tomatoes. Add them to the pan together with the smoked and sweet paprika powder, turmeric, chili flakes, lemon juice, and vegetable broth.
  • Cover, turn the heat down to medium-low, and cook the vegetables, stirring occasionally, for about 10 minutes or until done to your liking.
  • Add the cooked kasha to the vegetable pan and stir well but carefully.
  • Adjust the taste generously with sea salt, freshly ground black pepper, and the remaining lemon juice.

Carrot and yogurt sauce:

  • Grate the peeled carrots on the larger box grater. Place them in a bowl.
  • Add the yogurt, lemon juice, honey, dried mint, sea salt, and pepper. Stir well.
  • Add a few tablespoons of nut milk to give it a runnier consistency, if desired. Adjust the taste again and serve.

Video

Notes

  1. Either use grams and milliliters together to weigh the buckwheat groats and vegetable broth or only cups, do not mix the two measuring methods together. 200 g buckwheat groats are slightly less than 1 cup.
  2. Check the buckwheat's package instructions regarding the cooking times, they can differ from pack to pack and sometimes a lot. Check the buckwheat 2-3 minutes earlier than indicated on the package, just to make sure you don't overcook it. It should be soft but still, have a good bite. Mushy buckwheat is not so good.
  3. I indicate the gram/oz quantity because leeks can come in very different sizes. A regular German leek is huge, I only used about 1/3 of it for this dish.
  4. Or use Greek yogurt and honey if not cooking vegan.

Nutrition

Serving: 1/4 of the dish | Calories: 233kcal | Carbohydrates: 34g | Protein: 11g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Cholesterol: 3mg | Sodium: 1088mg | Fiber: 6g | Sugar: 13g