Buckwheat Stir Fry with Vegetables

Cook Time 30 minutes
Servings 8 Servings


  • Measuring cups/spoons
  • Medium pot
  • Medium bowl
  • Cutting board
  • Knife
  • Large skillet or wok
  • Mixing spoon



  • 1.5 C Buckwheat groats rinsed
  • 3 C Water
  • 1 Pinch Salt

Stir Fry

  • 1 Bunch Kale ribs removed and finely chopped
  • 4 Cloves Garlic minced
  • 4 Large bell Peppers cut into strips
  • 2 C Marinated artichoke hearts drained and chopped
  • 4 Tbsp Oil (i.e. olive, coconut, avocado), divided
  • 1 tsp Salt
  • 1/2 C Parsley finely chopped
  • 1/2 C Basil finely chopped


  • In a medium pot, add buckwheat, 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. 
  • Meanwhile, preheat skillet or wok over medium heat and swirl with 1 tbsp. of oil to coat.  Add garlic and sauté for 10 seconds.  Add kale and ¼ tsp. salt; sauté until kale has shrunk in half, stirring occasionally.  Transfer to a medium bowl. 
  • Return skillet or wok to high heat and swirl 1 tbsp. of oil.  Add peppers and ¼ tsp. salt; sauté until golden brown, stirring occasionally.  Transfer to bowl with the kale. 
  • Reduce heat to low and add remaining 2 tbsp. of oil.  Add cooked buckwheat and briefly mix until it is coated with oil.  Turn off heat. 
  • Add cooked kale and peppers, artichoke hearts, parsley, basil, and remaining ½ tsp. of salt. 
  • Stir gently and serve warm. 


Recipe adapted from iFoodReal