nutritional information

Per 1 1/2-cup serving:

  • Calories: 270
  • Protein: 10 g
  • Total Fat: 10 g
  • Saturated Fat: 2 g
  • Carbohydrates: 38 g
  • Cholesterol: 93 mg
  • Sodium: 517 mg
  • Fiber: 6 g
  • Sugar: 7 g

Buckwheat Stir-Fry with Tiny Vegetables and Eggs

Buckwheat Stir-Fry with Vegetables and Eggs

Serves 4

30 minutes or fewer

Cooked buckwheat stands in nicely for rice in this riff on fried rice.
  • 1 Tbs. fresh lime juice, plus 4 small lime wedges
  • 2 tsp. gluten-free tamari or soy sauce
  • 2 tsp. gluten-free teriyaki sauce, such as Kikkoman
  • 1 ½ tsp. brown sugar
  • ¼–½ tsp. chile-garlic sauce
  • 2 Tbs. vegetable oil
  • 1 small red onion, cut into ½-inch pieces
  • 1 ½ cups sugar snap peas, cut into ½-inch pieces
  • 1 cup small (1-inch) cauliflower florets
  • ½ tsp. kosher salt
  • 3 cloves garlic, minced (1 Tbs.)
  • 1 Tbs. minced fresh ginger
  • 6 green onions, thinly sliced, divided
  • 3 cups cold cooked buckwheat groats (1 cup uncooked)
  • 2 large eggs, lightly beaten
  • 2 Tbs. chopped cilantro, optional

1. To make Sauce: Combine lime juice, tamari, teriyaki sauce, brown sugar, chile-garlic sauce, and 1 Tbs. water in bowl.

2. To make Stir-Fry: Heat oil in wok over medium-high heat. Add onion, snap peas, cauliflower, and salt; increase heat to high, and stir-fry 3 minutes, or until veggies are lightly browned. Add garlic, ginger, and half of green onions. Stir-fry 30 seconds. Add buckwheat, and season with salt, if desired. Stir-fry 2 minutes, or until buckwheat is slightly toasted (you will hear it crackle in pan).

3. Push grains aside, and pour eggs into clear spot in pan. Stir-fry until eggs are set. Remove pan from heat, and stir in Sauce and cilantro (if using). Garnish with remaining green onions.

October 2012 p.78

you might also like


Buckwheat is truly a superfood! To learn out why and see some vegan recipes, check out Vegan American Princess...

Ellen Francis, Vegan American Princess - 2013-10-18 21:52:31