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Recipes

This Plant-Based (and Protein-Packed) Bowl Is Completely Customizable

Oh, and it only takes 30 minutes to prep.

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If you’ve been searching for a gluten-free, vegan or vegetarian meal that’ll satisfy your hunger and deliver a whole lot of variety in every bite, this Buckwheat Bowl recipe is the answer. Featuring a good-for you grain as its base, it’s a lunch or dinner that includes multiple sources of plant-based fiber, protein and so many different vitamins and minerals. It’s everything you need wrapped up in a convenient bowl – and it takes just 30 minutes to make.

Buckwheat, the starring grain in this bowl, isn’t like your typical wheat-based grain. Its claim to fame might be that it’s gluten-free, but buckwheat is also chock-full of protein, fiber and complex carbohydrates. The plant, which is classified as a pseudocereal, is often grown as a winter cover crop to help restore the soil. Thought to originate in China, the triangular seeds are processed into tea, flour and noodles. For those with celiac disease or a gluten intolerance, it’s important to check the labels of buckwheat products because they are occasionally combined with wheat.

Oh, and did we mention this is a meal you can pull together with whatever ingredients you happen to have? While we’ve created a mixture of fresh produce, bright dressing and crunchy zucchini chips, you can customize this grain bowl and use a mix-and-match approach. You don’t have to follow the recipe exactly; just sub in whatever plant-based foods you have in your fridge. It should still take just half an hour to come together, too!

Buckwheat bowl

Servings
4
Prep Time
30 min
Duration
30 min

Ingredients

  • 2 cups toasted buckwheat
  • 1 lb mixed mushrooms (king oyster, portobello, cremini), thickly sliced
  • 2 tbsp olive oil, divided
  • 1 tbsp coconut aminos
  • 1 clove garlic, minced
  • 1 tsp smoked paprika
  • 1⁄2 tsp sea salt and ground black pepper, divided
  • 2 ears corn
  • 1⁄4 cup water
  • 1 cup canned black beans, rinsed
  • 1 cup cherry tomatoes, halved
  • 1 avocado, sliced
  • 1⁄2 cup red onion, thinly sliced
  • 1 recipe Zucchini Chips
  • 1 recipe Lime Pepita Dressing
  • 1⁄2 cup cilantro sprigs

Preparation

  1. Cook buckwheat according to package instructions.
  2. Preheat oven to 425°F and line a baking sheet with parchment paper. In a medium bowl, toss mushrooms with oil, coconut aminos, garlic, paprika and one-half of the salt and pepper. Spread on sheet and roast for 25 minutes, until tender and browned.
  3. Heat a cast iron skillet on high and rub remaining oil on corn. Cook for 8 minutes, giving a quarter turn every 2 minutes or so. Add water, cover and turn off heat. Let steam for 2 minutes. Transfer corn to a cutting board. When cool enough to handle, remove kernels with a sharp knife.
  4. Divide buckwheat among 4 bowls. Top each with one-quarter of the mushrooms, corn, black beans, tomatoes, avocado, onion and Zucchini Chips. Drizzle with dressing and sprinkle with cilantro.

Nutrition Information

  • Serving Size ¼ of recipe
  • Calories 752
  • Carbohydrate Content 100 g
  • Cholesterol Content 0 mg
  • Fat Content 35 g
  • Fiber Content 22 g
  • Protein Content 24 g
  • Saturated Fat Content 5 g
  • Sodium Content 802 mg
  • Sugar Content 9 g