Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you sign up for Outside+.
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!
- Cook buckwheat according to package instructions.
- 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.
- 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.
- 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.
- 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