This Buckwheat Stir Fry Recipe is loaded with vegetables, and ready in 30ish minutes for a gluten free, nutrient and protein dense easy dinner!
Other healthy stir fry recipes our family loves include broccoli mushroom stir fry, chicken soba noodles and this cabbage stir fry!
Table of Contents
This buckwheat stir fry combines mixed vegetables with kasha aka cooked roasted buckwheat groats for a simple healthy dinner packed with nutrients.
It’s a very healthy 30ish minute buckwheat recipe with a handful of versatile ingredients, vegetarian friendly and perfect for clearing out your crisper drawers and pantry.
What is Buckwheat?
Though wheat is in its name, buckwheat is a wheat free, grain free, gluten free seed similar to quinoa. It cooks in just 15 minutes, has a nutty flavor and chewy texture.
As per Healthline, buckwheat contains 155 calories and 6 grams of protein, and 5 grams of fiber per 1 cup. It is also rich in antioxidants, all 9 essential amino acids, and several vitamins and minerals, including magnesium, zinc, folate, iron, and vitamin B6.
Growing up, we ate cooked buckwheat as a side dish with ground chicken burgers.
Ingredients for Buckwheat Stir Fry
- Roasted buckwheat groats: You will need roasted buckwheat groats also called kasha. You can find it in Eastern European stores, many health food stores or on Amazon. It’s important not to use light green raw buckwheat but rather dark brown roasted buckwheat!
- Kale: A large bunch of any kale like green kale or dinosaur kale, ribs removed and chopped. It does cook down a lot!
- Bell peppers: Use any color sweet bell peppers. I don’t recommend to use green bell pepper because there is kale that we need to offset with sweeter veggies.
- Artichokes: Marinated artichoke hearts in water from a can are my favorite but marinated in oil in a jar work too. Be sure to drain well either of them.
- Garlic: We love garlic and a lot of sauteed garlic adds a ton of flavor to this dish since we do not use many spices. Adjust to taste but be generous.
- Basil and parsley: Use finely chopped fresh herbs for fragrant flavor. They help a lot with flavor and have virtually zero calories.
- Oil: I recommend to use flavorful oil for frying in this stir fry recipe. This time I used coconut oil. Previously I made it with red palm oil and it was absolutely delicious but I understand not everyone has it on hand.
- Salt and pepper.
How To Make Buckwheat Stir Fry
- Cook the buckwheat: While I use a bit different ratios when I usually cook buckwheat, for a stir fry I want the grains to be more firm. You want to bring buckwheat with cold water and salt to a boil, then simmer for 15 minutes. I do include exact measurements in the recipe card below.
- Sauté the garlic: Heat a large non-stick skillet or wok over medium heat and add a tablespoon of oil. Add the garlic and sauté for 10 seconds.
- Add kale: Then add kale with a bit of salt to bring out flavor. Sauté until it’s shrunk by half, stirring occasionally. Then, transfer it to a bowl.
- Sauté bell peppers: Then add a bit more oil, bell peppers and salt. Cook until golden brown and transfer to a bowl with kale.
- Stir fry the buckwheat: Finally, add the remaining two tablespoons of oil to the pan. Add the buckwheat, salt and pepper, and briefly stir fry until it’s coated in oil.
- Combine everything: Add previously cooked kale and peppers, fluffed with a fork cooked buckwheat, artichoke hearts, parsley and basil. Stir gently and turn off heat.
Tips for Best Results
- Buy the right buckwheat groats: Use dark brown roasted buckwheat groats. They taste much better and hold their shape for this stir fry.
- Prepare ingredients before starting to cook: Stir frying process moves incredibly quickly. For that reason, make sure the vegetables and ingredients are prepped and nearby before you heat your skillet or wok.
- Cook buckwheat properly: Aka follow recipe’s instructions for cooking buckwheat until perfect texture. Don’t open the lid to peek, use timer and let it stand after cooking. Otherwise, you’ll affect the cooking process and will likely end up with undercooked or overcooked, mushy buckwheat.
- Leftover buckwheat: You can cook buckwheat at the time of preparing the stir fry or cook it in advance and use day old leftovers for this buckwheat recipe.
- Chop the vegetables evenly: Kale and bell peppers should be chopped each in same size pieces. That way, they’ll stir fry evenly.
Serving Ideas
This buckwheat stir fry can be enjoyed as is as a vegan dish or sprinkle on a bit of crumbled feta cheese or blue cheese, or grated Parmesan, Pecorino Romano or Grana Padano cheese.
It also makes a great filling and nutrition packed side dish! All you need is lean protein on the side and healthy dinner is ready!
We love to enjoy it with a turkey meatloaf or flavorful juicy meatballs like chicken meatballs, marry me chicken meatballs and buffalo chicken meatballs.
How to Store and Reheat
- Store: Refrigerate leftovers in an airtight container for up to 4 days.
- Freeze: I don’t recommend to freeze it because vegetables will not thaw well.
- Reheat: Reheat in a microwave for a few minutes or saute in a non-stick skillet, so you don’t use more oil, for 2-3 minutes, stirring often.
FAQs
Yes. You can wash and chop the vegetables 24 hours in advance and cook the buckwheat 1-2 days in advance. Store them in separate airtight containers in the fridge.
Cooked quinoa, barley or farro will replace buckwheat very well.
I think so, also they might not brown as well and be not as firm. There is no need to thaw them first, simply cook for a few extra minutes as needed.
Other Buckwheat Recipes to Try
More Stir Fry Recipes
Buckwheat Stir Fry
Equipment
Ingredients
For the Buckwheat:
- 1 cup roasted buckwheat groats, uncooked, rinsed & drained
- 1 1/2 cups cold water
- Pinch of salt
For the Stir fry:
- 1 bunch kale, ribs removed & finely chopped
- 4 large garlic cloves, minced
- 4 large bell peppers, cut into short strips
- 2 cups marinated artichoke hearts, drained & chopped
- 1/4 cup coconut oil or extra virgin olive oil, divided
- 1 teaspoon salt, divided
- 1/2 teaspoon ground black pepper
- 1/2 cup parsley, finely chopped
- 1/2 cup basil, finely chopped
Instructions
- To cook buckwheat: In a medium pot, add buckwheat, cold water and salt. Cover, bring to a boil, then reduce heat to low and cook for 15 minutes. Do not open the lid. Remove from heat, let stand for 5 minutes and fluff with a fork.
- To make the stir fry: Meanwhile, preheat large non-stick skillet or wok on medium heat and add 1 tablespoon of oil to coat. Add garlic and sauté for 30 seconds, stirring often. Add kale and sprinkle with 1/4 teaspoon salt, sauté until it has shrunk in half, stirring a few times. Transfer to a medium bowl.
- Add 1 tablespoon of oil, bell peppers and sprinkle them with 1/4 teaspoon salt. Sauté until golden brown, stirring occasionally. Transfer to a bowl with kale.
- Reduce heat to low and add remaining 2 tablespoons of oil. Add cooked buckwheat, sprinkle with remaining 1/2 teaspoon salt and ground black pepper and briefly stir it to coat in oil.
- Add previously cooked kale and peppers, artichoke hearts, parsley and basil. Stir gently and turn off heat.
- Serve warm on its own or as a side dish. I sprinkled it with feta cheese but you can keep it plain or use vegan cheese.
Notes
- Store: Refrigerate leftovers in an airtight container for up to 4 days.
- I don’t recommend to freeze it because vegetables will not thaw well.
- Reheat: Reheat in a microwave for a few minutes or saute in a non-stick skillet, so you don’t use more oil, for 2-3 minutes, stirring often.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
100/10 stars. This recipe was outstanding and will be going into our regular rotation. We made it with (vegan) chicken broth and dairy free feta and it was perfect!
Fantastic! Glad you enjoyed the recipe!
My husband is trying to reduce his consumption of inflammatory foods and, thus, wants to add buckwheat into his diet. I peeled the peppers (to reduce inflammatory response) and followed the recipe as written. Not a flavor powerhouse, but delicious in a simple way wherein each ingredient speaks for itself, while also melding together in a very pleasing way. We both liked it very much. Thanks for the recipe.
Thank you for your review!
First time I cooked buckwheat and it’s a super side dish.
So glad you have discovered a new grain and enjoyed it!
Excellent recipe
Hi Beverly. Quick hint that roasting buckwheat in the oven is super quick and easy! In fact, it doesn’t even need to go in the oven – I just “roast” it in a frying pan…
Also, once roasted, a couple of spoonfuls in a cup with boiling water will make buckwheat “tea”. I drink this almost every day, as do many people in western China, Korea and Japan.
While teaching ESL in Ukraine (1996 to 1998) a Ukrainian friend introduced me to Buckwheat. She served it to me cooked with added light colored raisins, finely chopped walnuts, a bit of butter, and a bit of sugar. She rather jokingly called it “meat for the poor”. I loved it and eat it for breakfast to this day but the two American friends who tried it (at my insistence) didn’t. Unlucky them!
A chain of stores in California called “Winco” carries buckwheat in bulk. I haven’t checked to see if they carry it pre-packaged. I have been back to Ukraine several times since then, once for three years to teach ESL again. I have Ukrainian friends who have visited me several times. The Ukrainian people I met and learned to love were wonderful and my students were terrific.
Hi Beverly. Thanks for sharing. I too love buckwheat 🙂
I’m going to try your buckwheat breakfast recipe as well as the stir fry. I hope that your Ukrainian friends are doing well. It’s wonderful that you devoted so many years teaching them English.
Hi Vera. I hope you enjoy my buckwheat recipes!!!
Thank you for sharing. I’m trying to get to vegan and my trainer ask me to add Buckwheat. Your recipe came and going to try it tomorrow.
Thanks again for sharing online your great food ideas
Glad you found my buckwheat recipe Dee. Please don’t hesitate to leave a comment once you have tried it.
Only recently discovered Buckwheat due to the Sirtfood Diet & I am hooked….I use it to replace rice & also pasta…there is no going back for me & even though I enjoy Quinoa I am not successful in cooking it!. So excited as to what else is out there I have never tried or even heard of….I have used it for stir fries but probably a bit more in the traditional sense using ginger & even a teaspoon of turmeric then adding some lemon juice & of course a bit of soy sauce:)
Glad you liked the recipe Andrea!