10 Best Buckwheat Lunch Recipes

Buckwheat Salad with Roasted Vegetables

A nutritious and flavorful dish, Buckwheat Salad with Roasted Vegetables combines the earthy taste of buckwheat with the vibrant flavors of roasted vegetables.

Ingredients:

• 1 cup buckwheat groats
• 2 cups water
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 tablespoon lemon juice
• Fresh parsley, chopped for garnish

Cooking method:

1. Preheat the oven to 400°F (200°C).
2. In a saucepan, bring water to a boil, add buckwheat, reduce heat, cover, and simmer until tender (about 15 minutes).
3. Toss bell pepper, zucchini, and cherry tomatoes with olive oil, salt, and pepper on a baking sheet.
4. Roast vegetables in the oven for 20 minutes until tender.
5. Combine cooked buckwheat and roasted vegetables in a bowl, drizzle with lemon juice, and garnish with parsley.

Buckwheat and Avocado Toast

Turn your breakfast favorite into a satisfying lunch with this wholesome Buckwheat and Avocado Toast.

Ingredients:

• 1 cup buckwheat flour
• 1 cup water
• 1 ripe avocado
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 4 slices whole-grain bread
• Cherry tomatoes, sliced for topping

Cooking method:

1. Combine buckwheat flour and water to form a batter, cook on a non-stick pan to make flatbreads.
2. Mash avocado with lemon juice, salt, and pepper.
3. Spread avocado mix on toasted bread slices, top with buckwheat flatbread and cherry tomato slices.

Buckwheat and Spinach Frittata

Enjoy a protein-packed meal with this simple and delicious Buckwheat and Spinach Frittata.

Ingredients:

• 1 cup cooked buckwheat
• 6 eggs
• 1 cup fresh spinach, chopped
• 1 onion, diced
• 1/2 cup feta cheese, crumbled
• Salt and pepper to taste
• 1 tablespoon olive oil

Cooking method:

1. Preheat oven to 350°F (180°C).
2. In a skillet, sauté onion in olive oil until translucent.
3. Add spinach and cook until wilted, then mix in cooked buckwheat.
4. Beat eggs with salt and pepper, pour over mixture in skillet, sprinkle feta on top.
5. Transfer to oven and bake for 20 minutes until set.

Buckwheat and Lentil Soup

This hearty Buckwheat and Lentil Soup is perfect for a comforting lunch.

Ingredients:

• 1 cup buckwheat
• 1 cup lentils
• 1 onion, chopped
• 2 carrots, diced
• 3 cloves garlic, minced
• 6 cups vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon cumin
• Salt and pepper to taste

Cooking method:

1. In a large pot, heat olive oil and sauté onion, carrots, and garlic until softened.
2. Add cumin, stirring for 1 minute.
3. Pour in vegetable broth, add lentils, and simmer for 20 minutes.
4. Add buckwheat and continue cooking until both grains are tender.
5. Season with salt and pepper before serving.

Buckwheat Veggie Stir-Fry

A quick and easy Buckwheat Veggie Stir-Fry is perfect for a busy lunch.

Ingredients:

• 1 cup buckwheat
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, julienned
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, grated

Cooking method:

1. Cook buckwheat in a pot of boiling water until tender, then drain.
2. In a large pan, heat sesame oil and sauté ginger until fragrant.
3. Add broccoli, bell pepper, and carrot; stir-fry for 5 minutes.
4. Stir in cooked buckwheat and soy sauce, cooking until everything is well combined.

Buckwheat Tabbouleh

A refreshing twist on a classic, Buckwheat Tabbouleh is light yet fulfilling.

Ingredients:

• 1 cup buckwheat
• 1 cucumber, diced
• 2 tomatoes, diced
• 1/4 cup fresh mint, chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup lemon juice
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking method:

1. Cook buckwheat according to package instructions and let cool.
2. In a large bowl, combine cucumber, tomatoes, mint, and parsley.
3. Add cooled buckwheat, then drizzle with lemon juice and olive oil.
4. Toss together, seasoning with salt and pepper.

Buckwheat and Mushroom Risotto

A creamy and comforting dish, Buckwheat and Mushroom Risotto offers a unique spin on the classic Italian dish.

Ingredients:

• 1 cup buckwheat
• 2 cups mushrooms, sliced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup vegetable broth
• 1/2 cup white wine (optional)
• 2 tablespoons olive oil
• 1/4 cup parmesan cheese, grated

Cooking method:

1. In a large pan, heat olive oil and sauté onion and garlic until fragrant.
2. Add mushrooms and cook until browned.
3. Stir in buckwheat and cook for 2 minutes.
4. Gradually add vegetable broth (and wine if using), stirring until absorbed and buckwheat is tender.
5. Finish with parmesan cheese before serving.

Buckwheat Sushi Rolls

Put a unique twist on traditional sushi with these Buckwheat Sushi Rolls.

Ingredients:

• 1 cup buckwheat
• 4 sheets nori
• 1 avocado, sliced
• 1 cucumber, julienned
• 1/2 cup carrots, julienned
• 2 tablespoons rice vinegar
• Soy sauce for serving

Cooking method:

1. Cook buckwheat and mix with rice vinegar, let cool.
2. Lay nori sheet on a sushi mat, spread a thin layer of buckwheat.
3. Place avocado, cucumber, and carrots on top.
4. Roll tightly, slice, and serve with soy sauce.

Buckwheat and Black Bean Burgers

These Buckwheat and Black Bean Burgers bring a hearty and flavorful option to your lunch menu.

Ingredients:

• 1 cup cooked buckwheat
• 1 can black beans, drained and rinsed
• 1 onion, diced
• 1 egg
• 1 teaspoon cumin
• 1 tablespoon olive oil
• Salt and pepper to taste
• Burger buns and toppings of choice

Cooking method:

1. In a bowl, mash black beans and mix with buckwheat, onion, egg, cumin, salt, and pepper.
2. Form into patties and chill for 30 minutes.
3. Heat olive oil in a pan, cook patties for 5 minutes on each side until golden.
4. Serve on buns with desired toppings.

Buckwheat Pancakes with Savory Filling

Enjoy these savory Buckwheat Pancakes filled with your favorite veggies for a delicious lunch treat.

Ingredients:

• 1 cup buckwheat flour
• 1 cup milk
• 1 egg
• 1/2 teaspoon salt
• 1 tablespoon butter
• Fillings: sautéed mushrooms, spinach, cheese

Cooking method:

1. Whisk buckwheat flour, milk, egg, and salt into a smooth batter.
2. Heat butter in a pan, pour in a ladleful of batter to make pancakes.
3. Cook until bubbles form, flip and cook other side.
4. Fill with sautéed mushrooms, spinach, and cheese, fold and serve warm.