Good Cooking: Make a good-for-you buckwheat bowl
Passionate about food which is as full of goodness as flavour, Cambridge nutritionist and plant-based chef Melanie Hanspall shares a monthly recipe with Velvet. On the menu for August, roasted buckwheat and vegetables
My recipe this month is a light but hearty dish featuring roasted buckwheat - which, if you didn’t know, is gluten free, despite its name! Buckwheat is actually a seed, so it’s high in protein and low-GI carbohydrates, keeping you fuller for longer, thus sustaining energy levels. The onions, garlic and greens are prebiotic foods, feeding the probiotics (beneficial bacteria) living in our gut which, when flourishing, help our digestion, improve immunity and overall wellbeing.
Roasted Buckwheat & Vegetables
Serves x 2
160g roasted Polish buckwheat (plain buckwheat is OK)
1 x onion chopped finely
1-2 garlic cloves chopped
1 x large carrot grated
2 x sticks celery washed and chopped finely
½ savoy cabbage sliced finely (or other greens)
Generous splash of Tamari (soy sauce can be used if not GF)
3 x tsp vegan bouillon powder (other stock powder is OK)
3-4 tbsp olive oil
Small handful pumpkin and sunflower seeds (optional)
Cook the buckwheat according to pack instructions.
In a non-stick pan, add the oil. When heated, add the garlic, onion and celery and stir on a medium heat for 5 minutes until translucent.
Add the other vegetables and stir fry for another 3-5 minutes; you may need to add a little more oil.
Add the buckwheat, tamari, stock and a generous splash water and stir in with the vegetables until everything is heated through.
Top with the seeds and serve. Enjoy!
For more information about Melanie’s work as a nutritionist, plus more plant-based recipe inspiration, see lovenutritioncambridge.co.uk
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