Toasted Buckwheat Bowl with Wilted Kale, Roasted Sweet Potato, Currants and Pecans

Buckwheat Bowl with Roasted Sweet Potato & Kale IngredientsLike every other hipster foodie (riiiight), I’ve come to love the grain bowl format. It’s pretty fast to put together (even faster if I have the cooked grain waiting in the fridge), accommodates basically whatever vegetables I have on hand, and takes on the personality of the dressing to morph into any pseudo-ethnic meal I’m in the mood for. I’ve made grain bowls with a lot of different grains: Quinoa, farro, wild rice, even Israeli couscous, which is really a pasta rather than a grain. This week, I had a half-used bag of buckwheat groats in the pantry, and decided to try using buckwheat in this format.

Buckwheat Bowl with Roasted Sweet Potato & KaleThe last time I used buckwheat groats, I simply boiled them and dressed them in a mushroom cream sauce that was kind of sort of Russian in my imagination. It was okay, but a tad too heavy and too one-note to my liking. The groats came out starchy-sticky, too, which I thought might be a problem in the grain bowl format. To avoid the one-note boredom and excessive starchiness, I toasted the buckwheat before boiling the groats, and rinsed them thoroughly under cold water after boiling in order to wash off the starch that leaked out during the cooking process. This seemed to work well.

I topped the buckwheat bowl with half a salmon burger (frozen from Costco) each, but you can keep it vegetarian, or top it with a boiled egg or grilled chicken for an additional protein kick.

Print Recipe
Toasted Buckwheat Bowl with Wilted Kale, Roasted Sweet Potato, Currants and Pecans
DASH benefits: The buckwheat bowl provides 1 serving of whole grain and 2-3 servings of vegetables and fruits without a lot of added sugar or oil. Dried currants do double duty here: They provide the sweetness without being sugary, and they count as fruits. Win!

DASH servings:
1 grain
2.25 vegetables & fruits
1.5 fat & oil
0.5 nuts & beans
0.25 sweets
Prep Time 30 minutes
Servings
servings
Ingredients
Prep Time 30 minutes
Servings
servings
Ingredients
Instructions
  1. Heat a heavy-bottomed skillet and toast the buckwheat groats over medium heat, stirring occasionally to prevent scorching, until the groats take on some golden brown color.
  2. Add the buckwheat groats and water to a pot and boil for 12 minutes (or follow the direction on the bag).
  3. While the buckwheat cooks, add the dried currants to apple cider vinegar to rehydrate.
  4. Blanch the kale in a separate pot of boiling water for 1-2 minutes, just enough to wilt the tough leaves. Drain thoroughly.
  5. Heat the olive oil in a pan and saute the shiitake mushrooms. Season with salt and pepper.
  6. Rinse the buckwheat groats quickly under cold running water when done cooking, and drain thoroughly.
  7. In a large bowl, mix the buckwheat, kale, roasted sweet potato, shiitake, pecans and currants along with the apple cider vinegar and maple syrup. Drizzle with olive oil and season with salt and pepper to taste.
Recipe Notes

*I happened to have some roasted sweet potato chunks I needed to use up. If you are roasting the sweet potato from scratch, cooking time will be longer.