Buckwheat Pilaf

Buckwheat is a wonderfully warming and energising grain, good for wintertime especially. It is rich in protein, fibre, minerals and anti-oxidants, has a distinctive taste and is quick to cook. Here is a simple recipe that can be changed according to what vegetables you have in hand. The toasted sunflower seeds and spring onions add a satisfying crunch.
Course dinner, Lunch, Main Dish
Cuisine Macrobiotic
Keyword buckwheat, cereal, grains, health cooking, vegan


  • 1 cup buckwheat groats
  • 2 cups water
  • Large pinch of sea salt
  • 1 carrot
  • 3 leaves of kale
  • 1 tsp sesame oil
  • 1 small bunch spring onions
  • 1 tbs shoyu or tamari
  • 1 tsp lemon juice
  • 1 tsp toasted sesame oil
  • ½ cup toasted sunflower seeds


  • Rinse the buckwheat groats in cold water, add the water and salt and bring to a boil. Simmer with a lid on a low heat for 20 mins. Turn off the heat and allow to sit for 10 mins. Remove the lid and fluff with a fork adding some soy sauce.
  • Meanwhile, small dice the carrot and kale and sautee for 5-8 mins with the sesame oil until tender. Add these to the buckwheat and lightly mix.
  • Make a dressing by mixing together the soy sauce/tamari, toasted sesame oil and lemon juice and add. Finely chop the spring onions and sprinkle onto the buckwheat together with the toasted sunflower seeds.