by Olena

Buckwheat Stir Fry with Kale, Peppers & Artichokes

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Olena Osipov
5 from 11 votes

Buckwheat Stir Fry with Kale, Peppers & Artichokes

So, this buckwheat recipe that made you probably scratching your head thinking “what is this stuff, Olena?”…

Let me introduce you to Ukrainian quinoa – buckwheat. I honestly am puzzled why buckwheat hasn’t exploded in America yet like quinoa has. Buckwheat takes the same 15 minutes to cook, is gluten free and with mind blowing nutritional properties just like quinoa. Very similar high protein and fiber numbers. And it is low glycemic.

So, if you get tired of quinoa once in a while like I do, let me introduce you to a 30 minute vegan buckwheat stir fry that you can put your own spin on depending what is in your fridge.


Here is what roasted buckwheat groats look like. Now, please do not ignore the word “roasted”. I highly recommend to buy only dark brown colour roasted buckwheat because groats keep their shape thus not becoming a mush. Plus the taste is to die for! Raw greenish pale buckwheat groats sold in most bulk sections of traditional supermarkets are no good. You will hate buckwheat if you cook that stuff. I do not want to ruin your first impression with this super seed.

And despite its name buckwheat has no wheat or any ties to grains. It is a fruit seed. Just like quinoa is a seed and not a grain.

Bag of Buckwheat

So, where to buy roasted buckwheat groats?! In ethnic food stores like European and Russian stores. I also have seen it in small grocery stores that carry a variety of specialty foods. Buckwheat might go under name “Kasha”. Or luckily Bob’s Red Mill knows his stuff and you can buy roasted buckwheat on Amazon. Wohoo.

Technically you could buy raw buckwheat and roast it in the oven but I haven’t tried. Share if you have.

Cooked buckwheat in pot

Cooking buckwheat takes 15 minutes.You do not need any mad cooking skills, just cook like quinoa or follow the package instructions. Honestly, no rice cooker required. The key is not to open the lid and not to peak inside. Leave the pot alone for 15 minutes on low and your buckwheat will come out fluffy and falling apart. I ate my fair share of mush, so I learnt.

And what does buckwheat taste like?! Well, roasted, nutty and super delicious! Hard to explain. I have the fondest childhood memories of buckwheat and my Canadian born kids love it too. For dinner, we usually had it with ground chicken burgers or boiled European style sausage and pickles on a side. And for breakfast, we would mix hot buckwheat with butter, sugar and milk. Best healthy cereal ever! I should post that recipe.


So, on Monday I decided to make buckwheat stir fry. I had a bunch of vegetables and herbs from Saturday’s farmers market. Some leftover artichoke hearts in the fridge and parsley from my garden that had to be used. I snipped it off as I was trimming growing too tall parsley and placed in a glass with cold water. In a fridge, it keeps for a few days – just a tip for you.

Jar of Red Palm Oil

I also just received a few free jars of red palm and buttery flavour coconut oils. So, I thought I would add those healthy fats and vitamins to my buckwheat stir fry.

Unfortunately karma was to get me. Seriously. This oil turned out to cost $16. I just purchased new French press because our old one was broken by kids. So, this morning Alex was about to pour coffee, opened the kitchen cabinet to reach for something (I wonder what that was) and this palm oil jar fell out on top of new French press. Ugh. Still good oil and I need to buy new press. That is how money go to waste. Ugh.

Buckwheat Stir Fry with Kale, Peppers & Artichokes

You don’t have to use feta cheese on top. I did solely for picture purposes. In fact, I am going dairy free for 3 weeks because I suspect it causes acne on my face. Cystic acne like I have never had before. Last week I enjoyed Greek yogurt a bit too much I think and this week my face is not pretty. So, I am experimenting to see if dairy is an issue. If not, next on the list is coffee. Ouch.

Anyways, enjoy this delicious buckwheat recipe!

Buckwheat Stir Fry with Kale, Peppers & Artichokes

Buckwheat Stir Fry with Kale, Peppers & Artichokes

Buckwheat Stir Fry Recipe with cooked roasted buckwheat groats, kale, pepper, marinated artichokes and optional feta cheese for a healthy 30 minute dinner.
5 from 11 votes
Print Save Rate
Prep Time: 10 minutes
Cook Time: 18 minutes
Servings: 8 servings
Calories: 263kcal
Author: Olena Osipov



Stir fry:

  • 1 bunch kale ribs removed & finely chopped
  • 4 large garlic cloves minced
  • 4 large bell peppers cut into strips
  • 2 cups marinated artichoke hearts drained & chopped
  • 4 tbsp coconut or red palm oil divided
  • 1 tsp salt divided
  • 1/2 cup parsley finely chopped
  • 1/2 cup basil finely chopped


My foolproof buckwheat cooking method:

  • In a medium pot, add buckwheat; rinse and drain with cold water a few times. Add 3 cups water and a pinch of salt. Cover and bring to a boil. Reduce heat to low and cook for 15 minutes. Do not open the lid. Remove from heat, let stand for 3 minutes and fluff with a fork.

Stir fry:

  • In the meanwhile, preheat ceramic non-stick wok on medium heat and swirl 1 tbsp of oil to coat. Add garlic and sauté for 10 seconds. Add kale and 1/4 tsp salt; sauté until shrunk in half, stirring occasionally. Transfer to a medium bowl.
  • Return wok to high heat and swirl 1 tbsp of oil. Add peppers and 1/4 tsp salt; sauté until golden brown, stirring occasionally. Transfer to a bowl with kale.
  • Reduce heat to low and add remaining 2 tbsp of oil. Add cooked buckwheat and briefly stir it to coat in oil. Turn off heat. Add previously cooked kale and peppers, artichoke hearts, parsley, basil and remaining 1/2 tsp salt. Stir gently and serve warm.

Store: Refrigerate in an airtight container for up to 4 days.


    Serving: 1.25cups | Calories: 263kcal | Carbohydrates: 33g | Protein: 7g | Fat: 13g | Saturated Fat: 7g | Sodium: 503mg | Potassium: 468mg | Fiber: 6g | Sugar: 3g | Vitamin A: 6105IU | Vitamin C: 132mg | Calcium: 83mg | Iron: 2mg
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    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

    35 comments on “Buckwheat Stir Fry with Kale, Peppers & Artichokes

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    1. 5 stars
      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.

    2. 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.

    3. 5 stars
      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

    4. 5 stars
      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:)

    5. 5 stars
      My friend brought me buckwheat to try as im vegetarian she said it’s full of good things thanks so much for this recipe can’t wait to try.

    6. How much buckwheat do you use in this recipe? There are 3 cups of water and what quantity if buckwheat groats?
      I’m looking forward to trying this recipe
      Thank you!

    7. Forgot to add, re. your acne problem. Your dairy theory is spot on (no pun intended), I had the same problem, and have an appointment here in London at the end of this month with an amazing Canadian Naturopath Doctor who is soooo popular it took a month to make this appointment. Her name is Dr Nigma Talib – here is a great article on thoughts about inflammatory foods and the havoc they create on the skin and body:

      1. No pun, I appreciate your link. That doctor studied in Vancouver and has a clinic here. So, technically I could visit her. I kind of suspect what I will hear haha. For now, I will try food elimination and see how it goes. I also have read horrible things about coffee causing acne because it raises cortisol which is a hormone and is highly acidic. A week without dairy and coffee already made a big difference. My skin is clearing up and no new acne has appeared yet. I will see how I survive ovulation and period when my acne gets the worst! That is when my hormones go bananas of course. But lately I noticed I had acne and hormone disbalance daily.
        So how is your skin now? Please come back and tell me what she tells you. I am really curious to hear what worked for you!

    8. 5 stars
      Hi Olena, I tasted this for the first and only time while visiting a friend in Kyrgyzstan, and fell in love with it! I’m so happy you posted this as I couldn’t find a recipe anywhere on the internet, and of course I had purchased a bag of roasted buckwheat groats which have been sitting in my cupboard begging me to cook them 🙂
      Btw, I live in the UK, and love your blog!
      Best wishes, P

      1. Hello. Awe, thank you for your love.:) Yes, Kyrgyzstan was in a former USSR like Ukraine, so we ate similar food. Their food is more Middle Eastern and so delicious! But yes they share many similar ingredients and dishes with Ukraine.

    9. I am curious about the buckwheat and want to try! But I only saw the regular, un-toasted kind so I’ll have to try Amazon. I just tried, and loved,organic hulled barley! (Not the pearled which has lost its germ, nutrients and fiber) I made it as a breakfast cereal, and also cooked it and added to chicken soup. So much healthier than pasta or brown rice, which is usually poisoned with arsenic if it’s grown in the U.S. it’s wildly high in protein and fiber! Now I want to try some other new organic grains and seeds. Like buckwheat!

      1. Really?! Now I want to buy hulled barley. I will check my health food store. I am glad I didn’t buy pearled. See, we learn from each other.:)

        1. The instructions for cooking hulled barley say it takes much longer to cook, so I put it in my slow cooker, expecting it to take hours. I am glad I was home because instead of the 6-8, it was done in 2. It freezes well cooked, according to the package, but I have used all I cooked!

          1. Ha! Olena, I have learned so much more from you! Any little thing you can get from me is a raindrop in the sea of knowledge! I thank you for that. Without the accidental discovery of your blog we’d still be eating junk! We aren’t 100% organic but I’ll say 70, and where it is most important. I wish everyone would begin to question what is in all of those packages that line the grocery shelves.

            1. Awe. Thank you. We are not 100% organic either. It is quite hard to reach that. I know. I frankly not understand why people do not care what hey eat until disaster strikes them…

          2. Yes, some directions on packages are a bit off. For the life of me I can’t remember what type of barley I ate in Ukraine. As soon as I see hulled barley I will remember if that or pearled barley I ate.

    10. I’ve heard others mention dairy as a culprit for acne. Boo! Hope you figure it out. You have me extra interested to try buckwheat! I know it’s out there (it may be in my pantry!) but I don’t cook it obviously. I’ve had buckwheat pancakes before though. What a delicious throw together dish. My kind of food!

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