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Blueberry Buckwheat Groats Bowl with Rosemary Balsamic French dressing

In case you’re in search of a hearty wholesome grain bowl crammed with entire grain goodness and loads of colour and texture, this buckwheat recipe is for you! Primarily based on the facility of the gluten-free entire grain buckwheat, this straightforward sturdy meal bowl is filled with fiber, wholesome fat, nutritional vitamins, minerals, and phytochemicals linked with illness safety and optimum well being. Simply cook dinner the buckwheat groats, fill your bowl, and high with salad greens, blueberries, radishes, cucumbers, and hazelnuts, then drizzle with a aromatic rosemary balsamic French dressing. Yum! This recipe for Blueberry Buckwheat Groats Bowl with Rosemary Balsamic French dressing can also be vegan and gluten-free, so it matches many weight loss plan preferences. It’s nice for meal prep, too. If blueberries are unavailable, them use frozen and even dried.

What’s Buckwheat?

Buckwheat is a wholesome entire plant meals which is within the pseudocereal class, together with grains like quinoa and amaranth. That’s as a result of they don’t develop on grasses as do cereal grains like wheat and rice. However due to their culinary and dietary highlights, they’re thought-about an entire grain. Is buckwheat gluten-free? Whereas the identify buckwheat has “wheat” in it, buckwheat shouldn’t be a type of wheat, and incorporates no gluten. Buckwheat is especially grown in Central and Jap Europe. Buckwheat is an efficient supply of fiber and resistant starch, in addition to a supply of protein. Chances are you’ll typically see buckwheat known as buckwheat groats, that are the hulled seeds of the buckwheat plant—primarily the entire kernel of the buckwheat plant.

How you can Prepare dinner Buckwheat?

Buckwheat groats might be merely cooked as you’ll rice. Simply put them in a pot with water and (1 cup buckwheat to 1 1/2 cups water), cowl, and cook dinner for about 13-Quarter-hour, till tender but agency. It’s also possible to add a little bit of olive oil and salt for those who like. As soon as cooked, you may make quite a lot of buckwheat recipes utilizing cooked buckwheat, together with casseroles, salads, grain bowls, and side-dishes.




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In case you’re in search of a hearty wholesome grain bowl crammed with entire grain goodness and loads of colour and texture, this recipe for Blueberry Buckwheat Groats Bowl with Rosemary Balsamic French dressing (additionally vegan and gluten-free) is for you!

Buckwheat groats: 

  • 1 1/2 cups water 
  • 1 teaspoon further virgin olive oil (elective)
  • 1 cup buckwheat groats, raw
  • Pinch salt (elective)


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

Rosemary Balsamic French dressing:

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

  1. To make buckwheat groats, place water and olive oil (elective) in a small pot, cowl, warmth over excessive warmth setting, and produce to a boil. Scale back warmth to medium and add buckwheat and salt (elective). Stir effectively, and canopy with lid—cook dinner for 13-Quarter-hour, simply till liquid is absorbed, and grains are tender but agency. Take away from warmth and relaxation for 10 minutes. Fluff with a fork. Put aside. 
  2. Whereas buckwheat is cooking, put together the French dressing and toppings. 
  3. To make the French dressing: In a small dish, whisk collectively olive oil, balsamic vinegar, maple syrup, rosemary, black pepper, and salt (elective). Put aside. 
  4. To assemble bowls, organize the next components in 4 giant particular person dimension bowls (about 3-cup capability) or meal prep containers as follows:
    • ¾ cup cooked buckwheat 
    • 1 cup child salad greens
    • ¼ cup blueberries, recent (or frozen)
    • 1 radishes, thinly sliced
    • 1/2 small cucumber, sliced
    • 2 tablespoons coarsely chopped hazelnuts
    • Drizzle with 1 ½ tablespoons Rosemary Balsamic French dressing
  5. Makes 4 servings (1 giant bowl every). Might use as meal prep (place dressing on the aspect). Retailer in hermetic container within the fridge for as much as 1 week. 

  • Prep Time: 20 minutes
  • Prepare dinner Time: Quarter-hour
  • Class: Entree
  • Delicacies: American


  • Serving Measurement: 1 serving
  • Energy: 435
  • Sugar: 11 g
  • Sodium: 99 mg
  • Fats: 21 g
  • Saturated Fats: 2 g
  • Carbohydrates: 45 g
  • Fiber: 8 g
  • Protein: 8 g

Key phrases: is buckwheat gluten free, buckwheat groats, buckwheat recipes, the best way to cook dinner buckwheat

For different grain bowls, try:

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

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