When you’re searching for a hearty wholesome grain bowl stuffed with complete grain goodness and loads of colour and texture, this buckwheat recipe is for you! Based mostly on the ability of the gluten-free complete grain buckwheat, this straightforward sturdy meal bowl is full of fiber, wholesome fat, nutritional vitamins, minerals, and phytochemicals linked with illness safety and optimum well being. Simply prepare dinner the buckwheat groats, fill your bowl, and prime 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 be vegan and gluten-free, so it matches many food plan preferences. It’s nice for meal prep, too. If blueberries are unavailable, them use frozen and even dried. You may as well flip this bowl right into a hearty grain salad by tossing and serving your entire recipe in a big salad bowl.
What’s Buckwheat?
Buckwheat is a wholesome complete 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 a complete grain. Is buckwheat gluten-free? Whereas the identify buckwheat has “wheat” in it, buckwheat will not be a type of wheat, and incorporates no gluten. Buckwheat is principally grown in Central and Jap Europe. Buckwheat is an effective supply of fiber and resistant starch, in addition to a supply of protein. You could usually see buckwheat known as buckwheat groats, that are the hulled seeds of the buckwheat plant—basically the entire kernel of the buckwheat plant.
How one can Cook dinner Buckwheat?
Buckwheat groats might be merely cooked as you’d rice. Simply put them in a pot with water and (1 cup buckwheat to 1 1/2 cups water), cowl, and prepare dinner for about 13-Quarter-hour, till tender but agency. You may as well add a little bit of olive oil and salt in the event you like. As soon as cooked, you may make a wide range of buckwheat recipes utilizing cooked buckwheat, together with casseroles, salads, grain bowls, and side-dishes.
Description
When you’re searching for a hearty wholesome grain bowl stuffed with complete 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:
Toppings:
Rosemary Balsamic French dressing:
- 3 tablespoons additional virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon pure maple syrup (non-obligatory)
- 2 teaspoons chopped recent rosemary (or 1 teaspoon dried)
- Pinch black pepper
- Pinch salt (non-obligatory)
- To make buckwheat groats, place water and olive oil (non-obligatory) in a small pot, cowl, warmth over excessive warmth setting, and convey to a boil. Scale back warmth to medium and add buckwheat and salt (non-obligatory). Stir properly, and canopy with lid—prepare 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.
- Whereas buckwheat is cooking, put together the French dressing and toppings.
- To make the French dressing: In a small dish, whisk collectively olive oil, balsamic vinegar, maple syrup, rosemary, black pepper, and salt (non-obligatory). Put aside.
- To assemble bowls, prepare the next substances in 4 massive particular person measurement 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
- Makes 4 servings (1 massive bowl every). Could use as meal prep (place dressing on the facet). Retailer in hermetic container within the fridge for as much as 1 week.
- You may as well flip this bowl right into a hearty grain salad by tossing and serving your entire recipe in a big salad bowl to serve 8 folks.
- Prep Time: 20 minutes
- Cook dinner Time: Quarter-hour
- Class: Entree
- Delicacies: American
Diet
- 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
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